CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. Trainer´s choice
Weightlifting
1: Power Snatch (3-2-1-3-2-1-1-1-1)
10 minutes to work up to starting weights.
On the Minute x 10:
On the 0: 3 Power Snatch @ 65%
On the 1: 2 Power Snatch @ 70%
On the 2: 1 Power Snatch @ 75%
On the 3: Rest
On the 4: 3 Power Snatch @ 70%
On the 5: 2 Power Snatch @ 75%
On the 6: 1 Power Snatch @ 80%
On the 7: Rest
On the 8, 9 and 10: 1 Power Snatch (Building in Weight)
20 min. session.
Work in teams.
WOD
2: Metcon (Time)
5 Rounds:
30 Double Unders //15 Dubs or 45 Singles
5 Power Snatch @70%
7 Bar Facing Burpees
Rest 1 Minute after each round.
Time Cap: 17 minutes.
PUMPING IRON
1: Bench Press (10 x 3 @ 80% every 2:00min.)
Warm up to working weights then
10 x 3 @ 80%
(beginners 10 x 5 @ 70%)
2: Metcon (No Measure)
5 Supersets of :
10-15 Supine Ring-rows. Rings at boxheight.
10-15 Med Ball tosses vertical. ahap.
Perform 1 Round every 3 min.
Gymnastics
20 min. Warm Up
Core work and mobility
1: Pull Ups /Kipping /Butterfly
15 Minutes to work on Pull Up technique
Focus on a excellent hollow/arch
If you have Pull-Ups, include a max kipping Pull-Up test
2: Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP of:
15 strict Pull-Ups
30 Push-Ups
45 Squats
