CrossFit Salzburg – Kurs
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
20 walking Lunges
20 Back Extension
8 – 15
PVC Dislock + Squat Hold
Warm Up, climbing Overhead Squat triples then Front Squat triples then Back squat triples from the ground!
1 Giant Set of:
10 Back Squats
10 Front Squats – 30%
10 Overhead Squats – 30%
work in teams!
(25 min. session)
Warm up, climbing OHS Triples (6min.)then Front Squat Triples (6min.)then Back Squat Triples (6min). Bar is taken from the ground!
Choose a starting weight for 10 Back Squats (around 60%-80% of 1RM).
After the 10 Back Squats take off 30%
and immediately go for 10 Front Squats.
After 10 Front Squats take off another 30% and immediately go for 10 Overhead Squats.
e.g.: If you start with 100kg Back Squats -> 70 kg Front Squats-> 50kg Overhead Squats.
If you are not familiar with your max. weights choose a challenging weight for the squats.
Score is total weights.
e.g.: 100+70+50kg = Total 220kg
Metcon (AMRAP – Reps)
AMRAP 9 min. of:
20 Deficit Push Ups 20/15kg Platte
20 Pull Ups