CrossFit Salzburg

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CrossFit-Salzburg

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CrossFit Salzburg – Kurs

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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

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