CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
Weightlifting
1: Push Jerk (3-2-1-3-2-1-3-2-1 every 90 seconds.)
Warm Up to starting weights then: every 90 seconds
3 @ 80% of 1 RM Push Jerk
2 @ 83%
1 @ 85%
3 @ 83%
2 @ 85%
1 @ 88%
3 @ 85%
2 @ 88%
1 @ 91%
Barbell is taken from the floor!
20 Min. session.
WOD
2: Metcon (Time)
AMRAP 12 min. of:
5 Ring Muscle Ups
13 S2OH @ 60%
4 Ring Muscle Ups
11 S2OH @ 60%
3 Ring Muscle Ups
9 S2OH @ 60%
2 Ring Muscle Ups
7 S20H @ 60%
1Ring Muscle Up
5 S2OH @ 60%
Rx+: strict Ring Muscle Ups
Time Cap: 15 Min.
Scale RMU to BMU or C2B/Pull Up + Push Up.
PUMPING IRON
Metcon (No Measure)
“POWER CIRCUIT”
1.: Bench Press DB ahap 8-12 Reps
2.: Med Ball Slams 8-12 Reps.
3.: Barbell Bent Over Row 8-12 Reps
4.: Bizeps Curls 8-12 Reps
5.: Lunge Steps KB Front Racked 8-12 Reps
6.: Barbell Roll Outs 8-12 Reps.
7.: Landmine Russian Twists 8-12 Reps.
8.: Rest
Rotate through stations on the minute for 32 Minutes (4 Rounds).
Heavy, slow and controlled Quality Reps.
Gymnastics
25 min. Warm Up
Core Workout
Mobility
1: Handstand Push-ups
15 min. practice
2: Metcon (Time)
21 – 15 – 9 of:
– HSPU
– Pull Ups
After every round 10m HS-Walk/Wheel-Barrow
Time Cap: 12 min.
Rx+:
– strict HSPU
– strict Pull-Ups
– 20m HS-Walk
