CrossFit Salzburg – Kurs
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.
