CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
18 min. trainer´s choice.
Weightlifting
1: Squat Snatch (3 RM @90%)
Warm up sets: every 2 min.
0-2:10@ empty bar
2-4: 5@40%
4-6: 3@50%
6-8: 3@60%
8-10: 3@70%
10-12: 2@80%
12-14: 1@90%
14-16: Rest 2 min.
16-20 min. hit your 3 RM @90%
(Power Snatch + OHS is totally fine)
WOD
2: Metcon (AMRAP – Reps)
AMRAP 12 Min. of
3 handstand push-ups
3 Squat Snatch @ 70%
6 handstand push-ups
3 Squat Snatch @70%
9 handstand push-ups
3 Squat Snatch @70%
12 handstand push-ups
3 Squat Snatch @70%
3 handstand push-ups
3 Squat Snatch @70%
6 handstand push-ups
3 Squat Snatch @70%
9 handstand push-ups
3 Squat Snatch @70%
12 handstand push-ups
.
.
HSPU are open Standards (height plus half distance forearm)
In this session we are scaling the HSPU to Push Press with the same weight, only!!! Use DB or KB for Push Press if needed)
PUMPING IRON
1: Half Kneeling Landmine Press (4 x 8-12 ahap (l+r))
Perform 1 set every 3 min.
(20 min. session)
2: Metcon (No Measure)
OTM x 20
1: 10 Bent over Barbell Rows ahap
2: 20 Banded Triceps Pull Downs
3: 10 Leaning Barbell Curls ahap (supinated)
4: 20 Resistance Hanging knee raises.
5: Rest
Gymnastics
20 min. Warm up
Core & mobility
1: Pull Ups /Kipping /Butterfly
15 Minutes to work on Pull Up technique
Focus on a excellent hollow/arch
2: Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Strict!!
