CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

Weightlifting

1: “Squat Clean Complex” (5 x every 3 min. climbing)

5 Sets, “On the 3:00”:

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

WOD

2: Metcon (Time)

5 Rounds of:

155m Farmer´s Carry 24/16//16/12kg

5 Power Cleans @ 102,5/70//70/45kg

Time Cap: 20 Min.
May use dumbbells for the carry if class is crowded.

Power Cleans are supposed to be super heavy! Scale as needed. 85-90%.

PUMPING IRON

Sled Drag (7 x 20 meter)

Backward Sled Drag

Metcon (No Measure)

OTM x 20

1.: 10-15 dbl. KB Russian Swings

2.: 10-15 supine Ring Rows

3.: 10-15 dbl. DB Hang Cleans

4.: max. Ring Dips or jump to support.

5.: Rest

Gymnastics

25 min. Warm Up

Core Workout and Mobility

1: Handstand Push-ups

15 min. Technique Work

2: Metcon (AMRAP – Rounds and Reps)

“Cindy Rx+”

15 min. AMRAP

– 4 strict Ring Muscle Ups

– 8 strict HSPU

– 12 Pistol Squats
Scaling:

RMU = Pull-Ups + Push-Ups

strict HSPU = Pike Push-Up

Pistols = Pistols on a Box or Air Squats