WORKOUT
OF THE DAY
2nd April 2026
MOD3158
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
Weightlifting
Split Jerk (Waiveloading OTM)
Min 1 @ 70%
Min 2 @ 75%
Min 3 @ 80%
Min 4 Rest
Min 5 @ 75%
Min 6 @ 80%
Min 7 @ 85%
Min 8 Rest
Min 9 @ 80%
Min 10 @ 85%
Min 11 @ 90%
use ricks.
WOD
Main260310 (12 Rounds for reps)
4 Rounds for reps:
40 sec of DB Push Press
20 sec Rest
40 sec of DB DL
20 sec Rest
40 sec of Double Unders
20 sec Rest
L1: 2x 15/10 kg
L2-3: 2x 22,5/15 kg
Gymnastics
HSPU / Wallwalks (AMRAP - Rounds and Reps)
WARMUP:
500/450 m Row
4 x 10 Züge max distance
TECHNIK:
10 Scapula PU
6 Scapula PU on plate li/re
10 Shoulder Taps li/re
5 Wallwalks
5 Aufschwünge + neg. HSPU
4-8 Kipping HSPU
STRENGTH: DB Strict Press + Row
EMOMx8
6 Double DB Strict Press / Strict HSPU
(-Tempo 4-0-2-0-)
12/10 cal Row
MOBILITY
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
