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.