CrossFit Salzburg – Kurs

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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)