WORKOUT WOCHENPLAN

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

Montag

MOD3120

SUMMER CHALLENGE 2025
SAMSTAG 02.08.2024
QUICKY FACTS: TEAM EVENT (IN TEAMS OF 2 F/F or M/M), (F/M ist möglich sofern beide Partner das gleiche Gewicht nehmen!) FÜR ALLE FITNESS LEVELS!!!
TREFFPUNKT : 7:30H

START:
HEAT 1, 8AM SHARP.
HEAT 2: 8:30AM SHARP.

ORT: FREIBAD MARZOLL

DAUER : ca. 2h-2,5h (hängt von dir ab ; )
Pool Event (auch für Schwimmanfänger geeignet)
Laufstrecke (ca. 10,6km) auch mit dem Fahrrad möglich.
Gym (skalierbar für Anfänger!)

DIREKT IM ANSCHLUSS
AFTERPARTY - BBQ im Gym

REGISTRIERUNG AB SOFORT IM GYM MÖGLICH! (Anmeldefrist 25.07.2025 12:00h)
STARTGELD BITTE GLEICH MIT ANMELDUNG EINZAHLEN. € 40,- pro Athlet/in (Cash only!)
EINVERSTÄNDNISERKLÄRUNG (Waiver) UNTERSCHREIBEN.

LIMITIERT AUF 22 TEAMS!

TEINAHMEGEBÜHR:
SUMMER CHALLENGE: € 40,- /Athlet/in

WIR FREUEN UNS AUF DAS CROSSFIT SALZBURG SOMMER HIGHLIGHT.

DEINE CROSSFIT SALZBURG COACHES.

CORE STRENGTH

DURANTE CORE:

5 Rounds of:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

Rest 1 Min.

TC: 12 Minutes

CONDITIONING

Metcon (Time)

For Time:

Buy In:

1000m ROW

--Then--

3 Rounds of:

60 Double Unders

20 KBS

20 Pull Ups

--Then--

Cash Out:

500m ROW

Time Cap: 22 Minutes

L1: 16/12 kg

L2-3: 24/16 kg

If class is packed, make up 2 Heats.

Heat 2 starts 5 Minutes after Heat 1.

Dienstag

MOD3121

STRENGTH

Back Squat (5x3 @ 80-85% every 2 Min.)

WOD

Metcon (3 Rounds for reps)

AMRAP 3 Minutes:

24/18 cal BIKE (buy in)

12 Air Squats

12 Burpees

Rest 3 Minutes

AMRAP 3 Minutes:

24/18 cal BIKE (buy in)

9 Goblet Squats

9 Burpees

Rest 3 Minutes

AMRAP 3 Minutes:

24/18 cal BIKE (buy in)

6 DB OHS

6 Burpees

L1: 10/7,5 bzw. 5 kg

L2: 15/10 kg

L3: 22,5/15 kg

Weightlifting

3 Position Snatch (every 1:30)

Pockets, Knees, Floor;

10 Rounds. Starting at 30-40%. Slowly increase.

Power Snatch (OTM x 10)

1 Power Snatch @ 90%

Snatch Pull From Riser (5x5 every 2 Min. @ 90-110%)

Standing on a 20kg Plate.
Take singles focusing on bar path!

Mittwoch

MOD3122

ENGINE BUILDING

Metcon (Time)

In Teams of 2, For Time:

400m Team Run

50 Power Snatch*

*while Partner hangs from PullUp Bar

100 Push Press*

*while Partner planks

150 Power Clean*

*while Partner holds Handstand

400m Team Run

Time Cap: 30 Minutes

L1: 35/25 kg

L2-3: 50/35 kg

Donnerstag

MOD3123

Weightlifting

Pause Squat Clean Complex (1-1-1-1-1 every 2:30)

1 Pause Squat Clean*

1 Hang Squat Clean

2 Front Squats

*start from the floor, lift to knee cap and hold for 2 sec, then finish the squat clean

use 75-80% of 1 RM Squat Clean. Go Heavy!

WOD

Metcon (Time)

3 Rounds for Time:

15 Burpee Box Jumps

12 DB HC&J

9 BMU

Time Cap: 18 Minutes

L1: 15/10 kg

L2: 22,5/15 kg

L3: 30/22,5 kg

Gymnastics

HSPU

Freitag

MOD3124

GAMEDAY

LIFT OFF.

Deadlift (5-4-3-2-1-1-1 every 1:30)

WOD

"THE JOKER" (Time)

For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx - 102,5/70kg

Time Cap: 10 Min.