CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Deadlift (10-8-6-4-2 climbing (every 2 min.))

0-2min.:10@ 50%1RM

2-4min.:8@ 60%1RM

4-6min.:6@ 70%1RM

6-8min.:4@ 80%1RM

8-10min.:2@90%1RM

Work in teams up to 4 athletes.

If you don´t know your 1RM, add weight after each round.

(15 min. session.)

WOD

Metcon (5 Rounds for time)

Each Round for time,

5 Rounds:

every 3 min. sprint 1 Round of:

30 Dubs //15 Dubs/50Singles

10 Burpees over Bar

5 Deadlifts 100/70//80/45kg

(+1 Bar Muscle Up)

Rx+: 125/85kg +1 Bar Muscle Up
Each Round is an all out Sprint.

Get your fast twitch fibres going!!!

Move as fast as you possibly can and beyond. Try to stay below 60 sec. on each round. Plenty of rest, shoot for 5 identical rounds.

Coaches if class is crowded build 2 groups. Group 2 starts @ 1:30min.

Cannot Drop the bar. Control your load up and down.

Bar Muscle Up for Competitors only. Competitors use back of Gym.

(15:00min. or 16:30min. session)