CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
STRENGTH
1: Benchpress (5 x 5 across ahap every 2 min.)
Warm Up to working weight 10-8-6-4-2 then
5 x 5 across every 2 minutes. roughly 80-85%
20 min. session.
WOD
2: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups (one dumbbell)
6 push-ups on dumbbells
9 dumbbell squats
Dumbbell: 22,5/15//15/10kg KB optional.
Scale weighted Pull Ups to strict pullups or at most difficult progression.
Weightlifting
Warm-up (No Measure)
20 Min. Warm Up:
Clean
-Bar Path
-Foot Work
Jerk
-Dip& Drive
-Foot Work
1: Clean & Jerk, heavy consistency. (10 x 1 every 90 seconds.)
5 @ 30%
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
every 2:00 min
then
10 x 1 @ 91% every 90 seconds.
Goal: Hit 100% of your lifts!
(30 min. session)