WORKOUT WOCHENPLAN

Don’t stop when you are tired, stop when you are done

Montag

MOD3268

core strength

SKIN THE CAT (5x 2-6 reps, slow controlled.)

slow controlled.

Slow & controlled, closing and opening that shoulder angel, thats basically transfers to all hanging movements.

CONDITIONING

MAIN260804 (Time)

For time:

50 Double Unders

50 Sit Ups

5 strict RMU

40 Double Unders

40 Sit Ups

4 strict RMU

30 Double Unders

30 Sit Ups

3 strict RMU

20 Double Unders

20 Sit Ups

2 strict RMU

10 Double Unders

10 Sit Ups

1 strict RMU

Time Cap: 15 Minutes.

Scaling options:

2 strict RMU after each set.

Low Ring banded MU.

Dienstag

MOD3269

STRENGTH

Bench Press (5x5 @ 75-80% every 2 Min.)

WOD

Metcon (Time)

For Time, 5 Rounds of:

10 dbl DB HPC

10 dbl DB S2OH

155m DB Farmers Carry

Time Cap: 20 Minutes

L1: 15/10 kg

L2-3: 22,5/15 kg

Weightlifting

Tall Clean (6x4 every 1:30)

30-35-40-45-50-55%

add a Push Press to each final rep.

Hang Clean (5x3 every 1:30)

Set 1,2 @ 60%

Set 3 @ 65%

Set 4 @ 70%

Set 5 @ 75%

add a Push Jerk to each final rep.

2 Position Clean (4x1 every 2 Min.)

Hang + Floor

Set 1,2 @ 75%

Set 3 @ 80%

Set 4 @ 85%

add a Split Jerk to each final rep.

Clean and Jerk (5x1 every 2 Min.)

Set 1 @ 85%

Set 2 @ 90%

Set 3 @ 95%

Set 4 @ XXX

Set 5 @ XXX

Mittwoch

MOD3270

ENGINE BUILDING

Metcon (9 Rounds for reps)

3 Rounds of:

2 Min AMRAP 1 Min Rest:

XX cal ROW

max Devil Presses

30 Kettlebell Swings

max Box Jump Over 60/50cm

45 sec. D-Ball Bear Hug

max D-Ball over Shoulder AHAP

L1: 15/12 cal ; 15/10 kg DB ; 16/12 kg KB

L2: 20/15 cal ROW ; 22,5/15 kg DB ; 24/16 kg KB

Donnerstag

MOD3271

Weightlifting

Power Snatch (12 Minutes to establish a 3 RM TnGo PS.)

WOD

2009 CF Games Event 5 (Time)

3 Rounds for time:

30 Wallballs

30 low hang Squat Snatch

Time Cap: 20 Minutes.

Rx: 35/20 kg BB ; 20/14 lb WB

scale as needed.

Gymnastics

T2B (2 Rounds for reps)

Warm Up: Tabata
- Seated Single Leg / Double Leg Compression
- Superman Hold
Technique:
- Kip Swing
- Banded Lat Pull Downs
- Hanging Knee Raises / Leg Raises
- T2B
Strength:
- 8 rounds / 01:30 min
- 8-10 weighted HKR
- 8-10 Bench Press
Mobility

Freitag

MOD3272

GAMEDAY

Hotshots 19 (Time)

6 rounds for time of:
30 squats
19 power cleans (95/135 lbs)
7 strict pull-ups
400-meter run

In honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives while fighting a fire in Yarnell, Arizona on June 30, 2013.
https://www.crossfit.com/workout/2013/08/31#/comments

Time Cap: 40 Minutes.

Scale to teams of 2 if needed and do the run together.

Samstag

MOD3267

IMPORTANT !!!
Alle Teilnehmer der Summer Challenge müssen bitte diesen Waiver (Haftungsausschluss und Einverständniserklärung) unterschreiben. Ohne Waiver ist keine Teilnahme an der Summer Challenge möglich.
Bitte vorab unterschrieben an info@crossfitsalzburg.at oder ausgedruckt und unterschrieben am Samstag mitbringen.
Vielen Dank!
click hier → VERZICHTSERKLÄRUNG UND HAFTUNGSAUSSCHLUSS,SC26

SUMMER CHALLENGE 2026
“THE RAGING BULL”
Samstag 08.08.2026

Schedule und Heatliste
Doors Open 9:00h
Welcome und Briefing: 9:05h-9:20h
Individual Warm Up: 9:20h - 9:35h
HEAT 1: Start 9:40h
HEAT 2: Start 9:52h
HEAT 3: Start 10:02h
HEATLISTE
voraussichtliches Ende 11:00h
im Anschluss gemeinsames BBQ.
Doors Close: 13h

Ort:
CrossFit Salzburg

Stornobedingungen:
Bis 5 Tage (Dienstag 04.08.26 9:00h) vor Event jederzeit stornier-bar.
Danach ist keine Rückerstattung des Startgeldes mehr möglich.

Wir freuen uns auf Dich!

SUMMER CHALLENGE 2026

"THE RAGING BULL" (Time)

For Time:

2K ROW

100 WALLBALLS

255M FARMERS CARRY

80 ALT. DUMBBELL SNATCHES

80M LUNGES WEIGHTED

60 TOES TO BAR

60 BURPEES OVER BOX

60 PULL UPS

1 MILE RUN