CrossFit Salzburg

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CrossFit-Salzburg

MOD 1965

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Trainer´s choice.

WOD

Metcon (Time)

“Chips Ahoy”

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

30 Chest to Bar Pull-Ups

Barbell: 61/42,5//42,5/25kg Scale to 60% of 1RM

Rx+: 75/52kg

Time Cap: 30 min.

Lifting Weights

Push Cycle 1/3

Bench Press/Strict Press

15. min. General Warm Up

Specific Warm Up:

– 10 BP 30%

– 8 BP 40%

– 6 BP 50%

– 4 BP 60%

– 2 BP 70%

– 1 BP 70-80%

Then 3 min. to choose/work up to strict Press weight (This is performed with 2 DBs)

1: Bench Press (5 x 5)

@70-80%

This is performed as a super Set every round with 10 seated DB Strict Press at a moderate but challenging weight!

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