CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
Weightlifting
1: Power Snatch (12 min. to establsih a 3 RM Touch&GO Power Snatch.)
WOD
2: Metcon (AMRAP – Reps)
AMRAP 10 Min. of:
15 Hang Power Snatches 35/25//25/17kg
30 Double Unders
BOOT CAMP
PRISON THURSDAY (No Measure)
„PRISON THURSDAY”
5 Rounds OTM (35 MIN.)
-10 Bench Press ahap (70%)
-10 – 15 Strict Ring Rows ub.
-10 Barbell curls ahap
-10 Skull Crushers KB ahap
-10 alt. DB Hammer curls ahap (10l+10r)
-Max Reps strict dips.
-Rest
„Goat Work“
Metcon (No Measure)
10 min. of goat work.
-Handstand Push Ups, Shoulder Tappings, Handstand Hold; whatever you need to improve.
-Handstand Walk.
Gymnastics
25 min. Warm Up
– Core Work
– 15 min. Mobility Work
1: Pistols
15 min. practice
2: Metcon (AMRAP – Rounds and Reps)
AMRAP10:
– 10 Pistols
– 10 Pike Push-Ups
Rx+: strict HSPU