CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
Weightlifting
1: “Barbell Triage” (1-1-1-1-1 every 2 Min.ahap.)
On the 2:00 x 5:
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch
Complex does not need to be completed unbroken.
Warm Up to working weights (15 Min.)
then 5 x across every 2 min.
You choose the weight. As heavy as possible with excellence.
25 Min session.
WOD
2: Metcon (AMRAP – Reps)
Death on the minute by lat. Burpees over Bar.
OTM
Rx: 2-4-6-8-10-12-14-16-18-20
Ninja: 3-6-9-12-15-18-21-24-27-30
(Capped at 10 Minutes)
Score: Total Burpees.
PUMPING IRON
1: BAMBOO BENCH PRESS (8 x 5 ahap every 2 Min.)
60% bumper weight
40% banded weight
25 min. session.
Metcon (No Measure)
T.B.A.
Gymnastics
Pull-Up Cycle Class 2/5
Warm up 20 min.
Core & mobility
1: Pull-ups
15 min. tecnique practice
Beginners: Kipping PU
Advanced: Butterfly PU
2: Metcon (AMRAP – Rounds and Reps)
20 min. AMRAP of:
– 10 Pull-Ups
– 10 Push Ups
– 10 Air Squats
Rx+:
– 10 C2B
– 10 HSPU
– 10 Pistols
