CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
Weightlifting
1: Clean Complex (1-1-1-1-1-1 every 90 seconds climbing)
Clean Pull +
Hang Squat Clean +
Squat Clean.
Start with a light weight and build up to a heavy complex.
e.g..30-40-50-60-70-80%
WOD
2: Metcon (Time)
With a 8:00 Time Cap:
21-15-9:
Double Dumbbell or KB Clean*
Strict HSPU**
After Completion or Cap, until the 12 Minute Mark:
3. Build to Heavy Single Clean
Power or Squat
*DB 22,5/15//15/10kg (one head touching the floor)
KB 24/16//16/12kg (Kb must touch the ground)
**HSPU: strict->Kipping->elevated->Pike Push Ups
3: Clean (establish a max clean with remaining time)
Gymnastics
Open Gymnastics Style
Pistols 3/3
Start with Core Circuit
Then 30 min. Yoga/Mobility Session
1: Pistols
20 min. practice
