WORKOUT
OF THE DAY
16th April 2026
MOD3171
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
Weightlifting
Clean and Jerk (12 Minutes to establish a heavy rep for today)
WOD
Metcon (Time)
For Time:
30-20-10
Power Snatch
Box Jumps
Directly into
30-20-10
Power Clean
lateral Burpee over Bar
Time Cap: 20 Minutes
L1: 30/20 kg
L2-3: 43/30 kg
Gymnastics
T2B (Checkmark)
- 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
Egal ob RX Athlete oder Beginner - Gymnastics ist für JEDES Fitnesslevel geeignet! 🙂
Der Kurs findet auch bei -1- Teilnehmer statt!
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
