CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
Weightlifting
1: Metcon (Weight)
OTM x 10
1 Snatch Pull + 1 Power Snatch+ 1 OHS climbing up to a heavy complex.
Start @ 40% and climb up by 5% each set. (end at 85%)
Technique is key.
As soon as weight eats up your intensity do not climb in weights.
2: Metcon (Time)
“Double Point”
For Time:
50 Double-Unders, 10 Squat Snatches @ 50%
50 Double-Unders, 8 Squat Snatches @ 60%
50 Double-Unders, 6 Squat Snatches @ 70%
50 Double-Unders, 4 Squat Snatches @ 80%
50 Double-Unders, 2 Squat Snatches @ 90%
Time Cap: 18 Min.
Power Snatch + OHS is fine.
Beginners choose a “technical focused” weight and work across for all sets.
Scale Dubs to 25 Dubs or 75 singles.
PUMPING IRON
1: Metcon (No Measure)
LANDMINE “LUSTER”
5 Rounds not for time
1 Superset of:
8-12 Lusters alternating (left+right) ahap across.
8-12 Overhead Step Ups (left + right) alternating. ahap.
25 min. session (1 Round every 5 min.)
Lunge into Thruster using a landmine.
2: Metcon (No Measure)
“DEATH ROW CRAWL”
5 x 10 m 22,5/15//15/10kg every 4 min.
20 min. session.
Gymnastics
25 min. Warm Up
Core Workout and Mobility
1: Handstand Push-ups
15 min. Skill practice
2: Metcon (Time)
30 – 20 – 10
– HSPU
15 – 10 – 5
– Pull Ups
Time Cap: 15 min.
Rx+:
5 – 3 – 1
– Legless Rope Climbs
