CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1989

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

30 Min. Trainer´s choice.

Including:

-Get sweaty and flexible.

-Prep. Double Unders

-Walk through C2B Progressions

-Work up to heavy DB Snatch (KB optional)

WOD

1: Metcon (3 Rounds for reps)

AMRAP 5 Min. of:

21 alt. DB Snatch 22,5/15//15/10kg

21 C2B

50 Double Unders //25Dubs or 75 Singles.

Rest 1 Min.

AMRAP 5 Min. of:

15 alt. DB Snatch 22,5/15//15/10kg

15 C2B

50 Double Unders //25Dubs or 75 Singles.

Rest 1 Min.

AMRAP 5 Min. of:

9 alt. DB Snatch 22,5/15//15/10kg

9 C2B

50 Double Unders //25Dubs or 75 Singles.

Rx+:increase weights of DB 22,5/30/35Kg DB
Scale C2B to Jumping C2B (half forearm under the bar).

Kettle bells are optional.

Lifting Weights

Pull Cycle 2/3

Sumo Deadlift High-Pull

Prior to working sets establish a 1 RM

20 min. General Warm Up

1: Sumo Deadlift High Pull (1 x 1)

12 Minutes to establish a 1RM SDHP

2: Sumo Deadlift High Pull (5 x 3)

Every 2 min.

@80-90% of the before established 1RM

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