CrossFit Salzburg – Kurs
Warm-up
Metcon (Time)
2K „ROWLING“
In teams of 2
Athlete A rows as close as possible to the 100m mark. Every meter he is over or under that 100m mark his partner is penalized with a burp box jump.
e.g.: he stops at 105m = 5 burpee box jump penalties for his partner.
Then they switch.
This pattern continues all the way up to 2k.
Time Cap: 20 min.
If class is bigger than 26 athletes this will be done in teams of 3. In this case it is burpees under and over the partner.
SKILL
Movements Walk-Through (No Measure)
10 min. Kettlebell/Dumbbell „DT“ installing.
Metcon (AMRAP – Reps)
„JINGLE BELLS“
In teams of 2 only 1 athlete wotking at a time.
10 rounds for time of „1-arm KB DT“:
12 1-Arm Deadlifts
9 1-Arm Hang Power Clean
6 1-Arm Jerks
Time Cap: 20 min.
Weights,
Comp: 24/16kg
Fit: 16/12kg
Scale weights as needed. May use dumbbells as well. (30,25/20,15/10)
Supercharged Rx+:32/24kg
Description,
Round 1: Athlete A completes 1 full round with his right arm, then Athlete B completes 1 full round with his left arm.
This is round 1.
In round 2 Athletes switch arms. (A: left, B: right)
This pattern continues until Round 10 is completed.
Time Cap: 20 min.
Weights:
Comp: 24/16kg
Fit: 16/12kg
Scale weights as needed. May use dumbbells as well. (30,25/20,15/10)
Supercharged Rx+:32/24kg
Average 1 round/athlete inside 1 minute to complete this workout.