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!!!
