CrossFit Salzburg – Kurs

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

STRENGTH

Thruster (3-2-1-3-2-1-3-2-1 Waveloading)

Warm up to a heavy triple for 10 min then EMOM x 9:

3 @ 80% 1RM

2 @ 85% 1 RM

1 @ 90% 1 RM

3 @ 80% 1RM

2 @ 85% 1 RM

1 @ 90% 1 RM

3 @ 80% 1RM

2 @ 85% 1 RM

1 @ 90% 1 RM

Work in teams.

May use racks if needed.

(19 min. session)

WOD

Metcon (AMRAP – Reps)

Death on the minute by:

-OHS 42,5/30//30/17kg

-TTB

(Capped at 12 min.)
Perform 1 OHS + 1 TTB on the first minute.

Perform 2 OHS + 2 TTB on the second minute.

Continue this pattern for as long as possible until you cannot complete the prescribed reps. inside 1 minute.