CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. Trainer´s choice.
Weightlifting
1: Squat Clean (10-8-6-4-2 every 2 min.)
warm up to working weights then
10@ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ your choice ; )
20 min. session.
WOD
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 14 min. of:
1 Power Snatch
2 Overhead Squats
3 Power Clean and Jerks
4 Bar Muscle Ups or Burpee C2B//PullUps
Weights: 61/42,5//42,5/30kg
Scale as needed
Gymnastics
1: Warm-up (No Measure)
4 rounds
30sec ring plank
30sec Hollow Hold
30sec Chin over Bar
STRENGTH
2: Metcon (No Measure)
Robe Climb Progression:
10 min Skill
Emom 10
2 Rope Climbs
RX+ Legless
2: Metcon (AMRAP – Rounds)
15 min Amrap
20 DUBS
5 D-Ball over Shoulder (Heavy as Possible)
2 Rope Climbs
PUMPING IRON
1: Half Kneeling Landmine Press (21-18-15-12-9 climbing)
Start with a light weight and climb each round . Left & right.
25 min. Session.
2: Metcon (No Measure)
4 Rounds not for time of:
5 DB Clean & Jerks l+r ahap
10 PLATE G2OH 20/15kg
15 weighted OH Sit Ups Barbell
20 banded Biceps Curls.
Perform 1 Round every 5 min.
