CrossFit Salzburg

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CrossFit-Salzburg

MOD 1859

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice.

Weightlifting

“LIFT OFF” POWER SNATCH (“LIFT OFF” 1-1-1-1-1-1-1-1…)

In teams of 3 athletes.

Start with 40/30//30/17kg and build up to a 1 Rep max. increasing by 5kg/2,5kg/1kg each round.

15 min. Time Cap.Starting @

WOD

2: “VAN DAMME” (Time)

For Time:

30 Power Snatch

10 Ring Muscle Ups

30 Clean & Jerks

10 Ring Muscle Ups

30 Thrusters

10 Ring Muscle Ups

Time Cap: 18 min.

Weights: 50% of 1 RM Snatch for all lifts..

Rx+: 61/42,5
RMU Scaling: If you have RMU but 10 are too much, scale reps. of RMU to 7, 5 or 3 per round.

If you do not have RMU yet. go for BMU or Jumping BMU. Share bars and rings as needed.

PUMPING IRON

1: Half Kneeling Landmine Press (4 x 8-12 ahap. (20min. session))

2: Metcon (No Measure)

4 Rounds not for time of:

– 8-12 Bent over Barbell Rows ahap

– 8-12 Floor Press ahap

– 8-12 alt. DB Curls ahap

– 60m Farmers Walk KB 32/24kg (4 x 15m shuttle)

perform 1 round every 5 min.

Gymnastics

Warm Up:

– Core Workout

– Mobility

25 min.

1: Handstand Push-ups

Work on Handstand skills

Goal is to get comfortable upside down

15 min.

2: Metcon (Time)

21 – 15 – 9 of:

– Handstand Push-Ups/Pike Push-Ups

– Pull-Ups

– Pistol Squats
Rx+: strict HSPU/PU

Time Cap: 15 min.

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