CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
18 Min. Trainer´s choice.
Barbell Cycling
1: Overhead Squat (12 min. to establish a 10 RM)
No Racks!!!
Barbell taken from the floor.
WOD
2: Scarface (Time)
“Scarface”
2 Rounds:
8 Power Snatches 60/40//40/25kg across.
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches 50/35//35/17kg
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches 40/30//30/17kg
8 Bar Facing Burpees
Time Cap: 18 Min.
Rx+: 80/55, 70/47,5, 60/42,5
Demo:
https://youtu.be/sFa6xRWrUOo
Please do not drop 5kg Plates! Thank You!
PUMPING IRON
Metcon (No Measure)
T.B.A. @ the whiteboard.
Gymnastics
Toes to Bar Cycle 3/5
25 min. Warm Up
– Core
– Mobility
1: Toes-To-Bar
15 min. practice
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
– 10 T2B
– 10 Air Squats
– 10 Push-Ups
Rx+:
– Pistol Squats
– HSPU