CrossFit Salzburg – Kurs
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