CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1992

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min Trainer´s choice.

Warm Up to working weights.

Lifting Weights

Metcon (3 Rounds for reps)

“Bar Crawl”

In Teams of 3:

AMRAP 7:

Bench Press

50 Bench Press 61/43//43/25

50 Bench Press 70/50//50/30

AMRAP Bench Press 83/61//61/35

… Rest 3 Minutes

AMRAP 7:

50 Front Squat 61/43//43/25

50 Front Squat 70/50//50/30

AMRAP Front Squat 83/61//61/35

… Rest 3 Minutes

AMRAP 7:

50 Deadlifts 83/61//61/43

50 Deadlifts 102/70//70/50

AMRAP Deadlifts 123/83//83/61
Teams of 2:

35 Reps

35 Reps

AMRAP Reps.

Bench Press use racks.

Front Squats are taken from the floor!

Scale weights as needed.

Make up teams of same strength level.

Weightlifting

1: Muscle Clean (5 x 5 every 2 min.)

30-35-40-45-50%

add an FS to your third Rep. and a Push Press to your final Rep.

2: Hang Squat Clean (5 x 4 every 1:45min)

55-60-65-70-75%

Force yourself to a dead stop in the hang just above knee cap!

Add a Jerk to your final rep.

3: Clean 5 Complex (1-1-1-1-1-1 every 2 min.)

Pull+HPC+HSC+SC+Jerk
Set 1,2 @ 75%

Set 3,4@ 80%

Set 5,6@85%

4: Clean Deadlift (5 x 3 @ 100% every 90 sec.)

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