CrossFit Salzburg – Kurs

Warm-up

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

0 – 6

run 100m

10 Burpees

7 – 15

side to side squat into Spider Walk

Yoga-Kamel into Shoulder Stretch (front+side)

Scorpions

Triceps Stretch against Wall

Weightlifting

Metcon (Weight)

Emom x 10:

1 complex of

1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat.

18 min. session.
Warm up to 1 heavy complex for 8 min. then EMOM x 10 1 heavy & excellent complex @ approx. 70-80% 1 RM Squat Clean.

WOD

Metcon (Time)

21-15-9

SDLHP 42,5/30//30/17kg

HSPU

directly into

21-15-9

Push Press 42,5/30//30/17kg

Power Clean 42,5/30//30/17kg

Time Cap: 15 min.

Rx+: 50/35kg
Scaling Option for HSPU are HR Push Ups.

HSPU are from the floor.

Cannot Drop the bar, a drop is a No Rep plus immediate 10 Burpee Penalty.