WORKOUT WOCHENPLAN

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

Montag

MOD3262

SUMMER CHALLENGE 2026
New Edition!
“THE RAGING BULL”

Quicky Facts:
Termin:
Samstag 08.08.2026
(Anmeldung im Gym Liste mit Kuvert für Startgeld.
Anmeldeschluss: Samstag 01.08.2026 ! )
Doors Open 9:00h
Event Start: 9:30h
voraussichtliches Ende 11:00h
im Anschluss gemeinsames BBQ.
Doors Close: 13h

Ort:
CrossFit Salzburg

Teilnahme:
Einzelstarter oder in Teams of 2 (F/F, M/M oder F/M*)
*beide Teampartner müssen das gleiche Gewicht nehmen!
Die Challenge ist für alle Leistungs-level machbar und kann wenn nötig skaliert werden!
Startgeld € 35,- pro Teilnehmer
BBQ only € 25,-

Beschreibung:
In der 11.en Ausgabe unserer legendären Summer Challenge ändern wir den Modus etwas ab.
Wir skippen den Pool und bleiben an Land.
Dich erwartet eine ausbalancierte Fitness Challenge aus Gymnastik, Weightlifting und zyklischen Bewegungen.
Im Mittelpunkt steht ein tolles Event mit deiner einzigartigen CrossFit Salzburg Community zu feiern!
Wir freuen uns auf Dich!

CORE STRENGTH

Tabata Hollow Rocks

1 Min Rest

Tabata Superman Rocks

CONDITIONING

Metcon (Time)

For Time:

21-15-9

dbl. DB Thruster

lat. Burpee over DB

15-9-21

alt. DB Snatch

Goblet Squats

9-21-15

Renegate Row

Push Ups on DB

Time Cap: 25 Minutes

L1: 15/10 kg

L2-3: 22,5/15 kg

Dienstag

MOD3263

STRENGTH

Deadlift (3-3-2-2-1-1-1-1 every 2 Min.)

find a heavy DL for today. Start @ approx. 50-60% and then work up.

WOD

Metcon (Time)

In teams of 2, for time:

70/50 cal ROW

30 Deadlift

50 Burpee Box Jump Over 50cm (m/f)

20 BMU

Time Cap: 15 Minutes.

L1: 70/50 kg

L2: 102/70 kg

L3: 143/102 kg

Weightlifting

Tall Snatch (5x3 every 1:30)

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

Hang Snatch (5x3 every 1:30)

Set 1,2 @ 60%

Set 3 @ 65%

Set 4 @ 70%

Set 5 @ 75%

Force yourself to do a dead stop. Take singles if needed.

2 Position Snatch (1-1-1-1 every 2 Min.)

Hang + Floor.
All Lifts are Squat Snatches.
Beginners Power Snatch plus OHS is fine.

Set 1,2 @ 75%

Set 3 @ 80%

Set 4 @ 85%

Snatch (1-1-1-1-1 every 2 Min.)

Set 1 @ 85%

Set 2 @ 90%

Set 3 @ 95%

Set 4 @ XXX

Set 5 @ XXX

Mittwoch

MOD3264

ENGINE BUILDING

Metcon (4 Rounds for reps)

4 rounds, 5 Min ON 3 Minutes OFF

400m RUN

20 T2B

remaining time: max Wallballs

L1: 14/8 lb

L2-3: 20/14 lb

Score: reps Wallballs.

Donnerstag

MOD3265

Weightlifting

"Clean Complex HPC-SC-FS" (5x every 2 Min., climbing.)

On the 2:00 x 5 Sets climbing
1 Hang Squat Clean +
1 Squat Clean +
1 Front Squats

Warm Up to your strating weight.
Then 5 sets every 2 min. climbing to a heavy and excellent complex.
(20 min. session.)

WOD

Metcon (Time)

For Time:

2 rounds of:

12 C2B Pull Ups

5 Squat Cleans

directly into

2 Rounds of

12 Pull Ups

5 Squat Cleans

Time Cap: 15 Minutes.

Weight @ 85% of your 1 RM Squat Clean.

Gymnastics

PU / C2B / BMU / RMU (AMRAP - Rounds & Reps)

Gymnastics for all fitness levels!

Warm Up:

Lat Pull Down

Superman Hold

Technik:

Kip Swing

Lat Pulls

Kipping Pullups / Butterfly / C2B / BMU / RMU

Strength:

8 rounds every 1:30 min

8-10 Strict PU / Inverted Ring Rows

8-10 Bench Press (50-60%)

Mobility

Freitag

MOD3266

GAMEDAY

JT Special (Time)

21-15-9

HSPU

Ring Dips

Push Ups

800m after each triplet

Time Cap: 25 Minutes.

Samstag

MOD3267

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

WEIGHTS:

FARMER CARRY: 2X24KG/2X16KG, SNATCHES: 22,5/15KG, LUNGES: 20/10KG, BOX: 50CM;

SCALE WEIGHTS AND MOVEMENTS AS NEEDED.

ENJOY YOUR FITNESS!

TARGET TIME 50-75 MIN.

"THE RAGING BULL" TEAMS OF 2 (Time)

In teams of 2, 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

WEIGHTS:

FARMER CARRY: 2X24KG/2X16KG, SNATCHES: 22,5/15KG, LUNGES: 20/10KG, BOX: 50CM;

SCALE WEIGHTS AND MOVEMENTS AS NEEDED.

ENJOY YOUR FITNESS!

TARGET TIME 50-75 MIN.

Sonntag

Kein WOD verfügbar

BRING DEIN TRAINING AUF DAS NÄCHSTE LEVEL

Du hast es bis hierher geschafft. Der nächste Schritt besteht darin, dich für unser kostenloses Try-Out-Training anzumelden.

JETZT ANMELDEN

Besuche uns

CrossFit Salzburg
Rottfeld 9A
5020 Salzburg

Kontakt

info@crossfitsalzburg.at
+43 (0) 664 349 25 32

AGB