CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 2006

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CrossFit Salzburg – Kurs

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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

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