CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

Row 150m

20 sec Superman

20 sec Kipping on Rig

8 – 15

Spider Walk (straight Back!!)

Good Mornings

Monkey Squat

reverse Scorpions (Rückenlage)

STRENGTH

Deadlift (10-8-6-4-2-2-2)

Work up to a max. double deadlift. 10-8-6-4 serves a s a warmup. 2-2-2 are your max attempts. If you feel like there is more add another 2.

15 min. session.

Work in teams

WOD

Metcon (6 Rounds for reps)

EMOM x 18 (6 Rounds)

Min. 1.: 20/17//17/12 Cal. Row

Min. 2: 10 Push Jerks 60/40//50/25kg

Min. 3: 10 TTB

There is an extra 10 sec. Rest period for transitions.

Set clock to 18 Rounds H1:1:00 min., H2: 00:10sec.
This WOD is all about the Row.

You´ll experience a stronger stroke after the heavy deads.

Choose a number of Cal. which is high tasking and still be able to manage Jerks and TTB.

Set clock to 18 Rounds 1 min. 10 sec Rest.

(21 min. session)