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 climbing

1 Clean Pull +

1 Hang Squat Clean+

1 Jerk
Start at 40% and climb by 5% each Round. (end at 85%)

WOD

2: Metcon (Time)

“LUCKY 7”

5 Rounds of:

7 Clusters 61/42,5//42,5/25kg

7 Bar Muscle Ups // Burpee C2B

Time Cap: 20 Min.

PUMPING IRON

1: Landmine Clean & Jerk (5 x 5 )

Perform with a Partner. Work up to a heavy 5 Reps then 5×5 across. 5 Right then 5 left. Alternate with Partner.

25 min session.
complete 1 Round every 4 minutes.

25 min. session.

2: Metcon (No Measure)

5 Rounds not for time of:

20 Kneeling Med Ball Wall Tosses

10 SDLHP Barbell ahap.

10 MB Leg Drops slow controlled

10 Barbell Rollouts

(complete 1 round every 4 min.)

30 min. session

Gymnastics

30 min. Warm Up including “talk through” for the new cycle

Core strength

Mobility

1: Pull-ups

15 min. for skill practice

2: Metcon (Time)

100 Pull-Ups for Time!
Time Cap: 10 min.

Rx+: Wear a weight-vest

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