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.