CrossFit Salzburg

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CrossFit-Salzburg

MO 982

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CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

Weightlifting

Thruster (3-2-1-3-2-1-3-2-1)

Warm up to a heavy Triple Thruster (10 min.).

then

Wave Loading:

Min 1.: 3 Thrusters @ 80%

Min 2.: 2 Thrusters @ 85%

Min 3.: 1 Thruster @ 90%

Min 4.: 3 Thrusters @ 80%

Min 5.: 2 Thrusters @ 85%

Min 6.: 1 Thruster @ 90%

Min 7.: 3 Thrusters @ 80%

Min 8.: 2 Thrusters @ 85%

Min 9.: 1 Thruster @ 90%

(20’30” min. session)

Work in teams of 2.

Coaches give an extra of 10 sec. for weight changes each round!

(Timer 9 Rxds, H1: 01:00, H2: 00:10)

If you do not know your 1 RM simply start with a solid heavy weight and follow the rep scheme. Increase weight each round as prescribed and decrease to starting weight after 3 min. as prescribed.

Score: Min. 9: Thruster @ 90%

WOD

Although this WOD is for time, look primarily for good form and execution.

Metcon (Time)

with a running clock 0- 6 min.

2 RFT:

10 alt. 1-arm Thrusters* 32/24kg

10 strict Pull Ups**
* Use Kettlebells or Dumbbells, scale weights as needed. Go heavy! (5l/5r = 10 Reps)

**Hips and legs extended, scale as needed.

Metcon (Time)

6 – 12 min.

2 RFT:

10 alt. 1-arm Squat Snatches* 32/24kg

10 strict HSPU**
* 1-arm Snatch + OHS is fine.

If you can´t do a 1-arm OHS, do a 1-arm Snatch + 2 Front Squats. Beginners stick with 1-arm Snatches only.

**Scaling Option: It´s either strict HSPU or HSPU with feet elevated on a Box at most difficult progression down to a Push Up. No kipping in this entire session!!!

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