CrossFit Salzburg – Kurs

Warm-up

1: Warm-up (No Measure)

Warm Up Game

Coaches Choice.

(10 min.)

SKILL

2: Rope Climb (10 min. Rope climb practise.)

1. Focus on foot work.

Remember this is a squatting movement not a pulling movement unless you do them legless.

Practise transitions.

Goal efficiency!

Use as less transitions as possible. Try if you can make it up the rope in only 2 climbs.

2. As soon as you have matsered transitions, go legless.

CONDITIONING

3: Metcon (AMRAP – Rounds and Reps)

In teams of 2,

20 min. AMRAP of:

5 1-arm Snatch 32/24//24/16kg

10 1-arm alt. OH Lunge Steps. 32/24//24/16kg

1 Rope Climb

I go, you go. Each Partner completes 1 full round then switch. Swicth arms after each round.
Choose a challenging weight that let’s you move fluently through these movements. Complete 5 1-arm Snatches, then keep the fifth overhead leading directly into the lunges. Finish each Round with a rope climb at your most difficult Progression. Switch arms After each round.

Shoot for 10+ rounds for each athlete.