CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 Min. Trainer´s choice.
Weightlifting
1: Squat Clean (3 RM Squat Clean @ 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 Clean + FS is totally fine)
WOD
2: Metcon (6 Rounds for reps)
OTM x 12
Even: 5 Clean & Jerks @ 70%
Odd: Ring Muscle Ups, 70% of Max.RMU.
Score: Ring Muscle Ups. add weight of CJ to notes.
Scale RMU to BMU or Jumping BMU if needed.
PUMPING IRON
1: BAMBOO BENCH PRESS (7 x 7 ahap (70%1RM) every 3 min.)
60% bumper weight
40% banded weight
(30 min. session)
2: Metcon (No Measure)
4 Rounds not for time every 5 min. of:
SLOW MOTION CIRCUIT:
10 strict C2B, Grip Pronated, slow controlled! use bands if needed. Hold Top Position for 1 second.
10 alt. DB Hammer Curls (10l+10r) slow controlled.
20 slow controlled banded resistance Crunches.
Gymnastics
20 min. Warm Up
Core intervals (Hollow/Superman) 30 sec. on – 10 sec. off / 8 sets
Mobility work
1: Toes-To-Bar
15 min. to work on kipping skills
Focus on getting the hips behind the bar instead of an upward momentum like in the kipping Pull-Up
2: Metcon (Time)
21 – 15 – 9 of:
– strict Pull-Ups
– Box Jumps
– strict Ring Dips
– T2B
Time Cap: 15 min.
