CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

Run 150m

10 Deadhang to Superman

10 Super Strict Knee Raise

8 – 15

Tip Toes

Flamingo

Good Morning

Figure-4-Stretch

Weightlifting

Snatch Grip Deadlift (1-1-1-1-1-1-1-1-1-1 climbing)

15 min to work up to 1RM Snatch Grip deadlift.

Don´t cheat on your grip! Hands at your snatch grip at least outside the markers!

Work in teams.

WOD

If class is crowded divide into 2 groups: Group 1 will start at Part A, Group 2 will start at Part B, then switch after 5 min. rest when the time cap expired.

Score: Time or Time cap + 1 sec/missed Rep.

A: Metcon (Time)

For time:

21-15-9

Deadlift 100/70//80/45kg

Box Jump 24/20″

Time cap: 5 min. (very sharp!)

Scale as needed.

Rest 5 min. then
Classic deadlift, touch and go, light and superfast. Do not pump, do not drop the bar.

B: Metcon (Time)

For time:

RUN 1K

Time Cap: 5 min.
1K Run (“Hofer Runde”)