CrossFit Salzburg – Kurs

Warm-up

Focus on Mobility (Shoulders, Hip, Calves and Hamstrings), Core Stability and dynamic Movements (Box Jumps and Cleans)

SKILL

Handstand-Walk Practice

Progression:

HS-Hold, Shoulder Tappings, free HS-Hold, Hanstandwalk

(Session 8Min)

Handstand Walk (EMOM 12)

odd: 15/12cal Row

even: 5-10m HS-Walk

Scaling Options:

2-3 Wallwalks

20-30 sec HS-Hold

Metcon

Metcon (Time)

For time:

50 Box Jump over 60/50cm

35 Hang Power Cleans 42,5/30 // 30/17kg

20 Handstand Pushups

35 Hang Power Cleans 42,5/30 // 30/17kg

50 Box Jump over 60/50cm

RX+: Strict HSPU

TC: 18Min

Box Jump over: you have to face the Box at each Rep. Lateral is not allowed! Step Down is fine.