CrossFit Salzburg – Kurs
Warm-up
STRENGTH
19 min. session
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
10 Air Squats
10 Back Extension on Floor
10 V-Up or Sit-Up
30 sec Kipping on Rig (Hollow-Superman)
8 – 15
Flamingo
Tip Toes
Couch Stretch
PVC Dislock in Squat Hold
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
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 min. of:
9 TTB
7 Push Jerks 61/42,5//42,5/25kg
5 Power Cleans 61/42,5//42,5/25kg
Cannot Drop the bar.
A drop is a no rep plus immediate 5 burpee penalty !
