CrossFit Salzburg – Kurs
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.
