CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. Trainer´s choice.
active warm up.
STRENGTH
1: Metcon (Weight)
Back Squat Ladder:
On the 0:00 – 10 Back squats
On the 2:00 – 8 Back squats
On the 4:00 – 6 Back squats
On the 6:00 – 4 Back squats
On the 8:00 – 2 Back squats
On the 10:00 – 10 Back squats (12:00 -end)
(20 min. session.)
Quickly warm up to starting weight.
You choose the weight for each set.
Score: Total weight of each set.
e.g.: 100,120,140,160,180,120 = 820kg
Gymnastics
2: Metcon (10 Rounds for reps)
OTM x 10:
Odd: C2B or Pull Ups
Even: HSPU or Push ups.
You choose the number.
e.g: Odd: 10 C2B Even: 10 HSPU
or Odd: 10 Pull Ups + Even: 10 Push Ups
Rx+: strict C2B, strict HSPU.
CONDITIONING
3: Metcon (Time)
For time:
50//35 Cal. Assault Bike
Time Cap: 3 min.
