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.