CrossFit Salzburg – Kurs
1: Warm-up (No Measure)
Warm Up Game
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.
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.
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.