WORKOUT
OF THE DAY
9th Januar 2026
MOD3177
SAVE THE DATES
2026 EVENTS AT CROSSFIT SALZBURG
31.01. ROWING MARATHON (Individual, T2 or T3)
26.02.-16.03. CROSSFIT OPEN (Individual)
26.03-30.03 QUARTERFINALS (Individual)
30.05. “MURPH” (Individual and T2)
01.08. SUMMER CHALLENGE (T2)
05.12. CHRISTMAS THROWDOWN (T2)
Wir freuen uns auf Dich bei unseren spannenden Events mit unserer einzigartigen Community.
Deine CrossFit Salzburg Coaches
2026 EVENTS AT CROSSFIT SALZBURG
31.01. ROWING MARATHON (Individual, T2 or T3)
26.02.-16.03. CROSSFIT OPEN (Individual)
26.03-30.03 QUARTERFINALS (Individual)
30.05. “MURPH” (Individual and T2)
01.08. SUMMER CHALLENGE (T2)
05.12. CHRISTMAS THROWDOWN (T2)
Wir freuen uns auf Dich bei unseren spannenden Events mit unserer einzigartigen Community.
Deine CrossFit Salzburg Coaches
GAMEDAY
LIFT OFF.
Thruster (12 Min. to establish a heavy Thruster)
WOD
CrossFit Games Open 25.2 (22.3 Repeat) Rx'd: (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)
M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)
*Rep count should be recorded in the comment box
https://games.crossfit.com/workouts/open/2025/2
CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time)
For time:
21 jumping pull-ups
42 single-unders
21 thrusters (weight 1)
18 pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)
M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)
*Rep count should be recorded in the comment box
https://games.crossfit.com/workouts/open/2025/2
CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ (Time)
For time:
21 jumping pull-ups
42 double-unders
21 thrusters (weight 1)
18 pull-ups
36 double-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)
M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)
*Rep count should be recorded in the comment box
https://games.crossfit.com/workouts/open/2025/2
CrossFit Games Open 25.2 (22.3 Repeat) Scaled Masters 55+ (Time)
For time:
21 jumping pull-ups
42 single-unders
21 thrusters (weight 1)
18 jumping chest-to-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 35 lb (15kg), then 45 lb (20kg), then 55 lb (25kg)
M: 45 lb (20kg), then 65 lb (29kg), then 85 lb (38kg)
*Rep count should be recorded in the comment box
https://games.crossfit.com/workouts/open/2025/2
Lifting weights
Deadlift (3-3-3-3-3-3-3 (7x3)
every 2,5 min )
start at ca. 60%.
Climb to a heavy set of 3.
Score the last round.
Push/ Pull (8 Rounds for reps)
4 supersets.
Increase weight in every round.
1 superset every 4 min
10-8-8-6:
- Bench press
- weighted pull ups
Score all 4 sets (8 rounds).
Pull-ups do not need to be unbroken.
Scale: banded pull ups or rope pulls
Finisher - Team of 2 (Weight)
In Team of 2, 10 rounds of:
- 8 gorilla rows
- 10/8 push ups
while partner B holds plank.
Each partner performs a full round, then switch.
Score weight of KB gorilla rows.
Focus on quality reps!
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.
NEWS
FEEDBACK VON UNSEREN MITGLIEDERN
EAT MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH AND NO SUGAR. PRACTICE AND TRAIN MAJOR LIFTS: DEADLIFT, CLEAN, SQUAT, PRESSES, CLEAN AND JERK, AND SNATCH. SIMILARLY, MASTER THE BASICS OF GYMNASTICS: PULL-UPS, DIPS, ROPE CLIMB, PUSH-UPS, SIT-UPS, PRESSES TO HANDSTAND, PIROUETTES, FLIPS, SPLITS, AND HOLDS. BIKE, RUN, SWIM, ROW, ETC. HARD AND FAST. FIVE OR SIX DAYS PER WEEK, MIX THESE ELEMENTS IN AS MANY COMBINATIONS AND PATTERNS AS CREATIVITY WILL ALLOW. ROUTINE IS THE ENEMY. KEEP WORKOUTS SHORT AND INTENSE. REGULARLY LEARN AND PLAY NEW SPORTS.
Besuche uns
CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
