CrossFit Salzburg – Kurs

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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