CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7 Min
150m Run/200m Row
10 Burpees
30 – 60 sec Plankhold
8 – 15 Min
5/10/15 Kg Plate
10 Strict Press R+L
10 Push Press R+L
10 Plate Turnaround (Bauch-in-Rückenlage) R+L
10 TGU Sit-Up
SKILL
A: Metcon (No Measure)
Fitness
Handstandwalk Practise.
(10 min. session)
– Kick up to Handstandhold against Wall
– Handstandwalk with Feed on Box
– Wall Walk
– Handstandhold with Handrelease (Shouldertouches)
B: Metcon (Time)
Competitors:
Warm up then
30 meters Handstandwalk for time.
WOD
Metcon (AMRAP – Rounds and Reps)
In teams of 2:
AMRAP 20 min.
4 Muscle Ups
8 HSPU
16 1-arm KB Snatches 32/24//24/16kg
only 1 athlete working at a time. Partition reps evenly.
RX+: strict MU, strict HSPU;
Scaling Option:
4 Muscle Ups = 8 strict C2B or 8 strict Pull Ups
8 HSPU = 4 Wall walks
KB Snatches are from Hang Position as seen @ regionals.
Share spots as needed.