CrossFit Salzburg

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CrossFit-Salzburg

MOD 1924

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s Choice.

Weightlifting

1: “Clean Complex HPC-SC-FS” (5 x every 2 Min. climbing)

On the 2:00 x 5 Sets climbing

1 Hang Squat Clean +

1 Squat Clean +

1 Front Squats

Warm Up to your strating weight.

Then 5 sets every 2 min. climbing to a heavy and excellent complex.

(20 min. session.)
20 min. session.

WOD

2: Metcon (Time)

“French Throwdown Event 6”

2 Rounds of:

12 Ring Muscle Ups

5 Squat Cleans

Directly into

2 Rounds of:

12 Bar Muscle Ups

5 Squat Cleans

Time Cap: 15 Minutes

Barbell: 85% 1 RM Squat Clean

Rx+: 120/80kg
Scale the Muscle Ups as needed.

1.: Scale Reps. (e.g.: 7 or to a manageable number)

2.: Movement

RMU: Jumping RMU or Banded RMU

BMU: Jumping BMU or Burpee C2B

PUMPING IRON

Metcon (No Measure)

T.B.A. @ the Whiteboard

Gymnastics

Pull-Up Cycle 5/5

20 min. Warm Up

Stretch and Core Session

1: Pull-ups

15 min. Practice

2: Metcon (Time)

For Time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

– strict Pull-Ups

– strict Ring Dips

After every Set:

– 10/7 cal Assault Bike
Time Cap: 20 min.

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