CrossFit Salzburg – Kurs
GAMEDAY
choose either one.
It is either 1 or 2 just like in the Open.
No Mix up.
Warm-up
Warm-up (No Measure)
30 min. trainer´s choice.
1: CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
50 feet are 15 meters i.e. 7,5m forth and back.Substitute the walk to 20 alt. Lunge steps if class is crowded.
use Kettlebells if needed.
2: CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
COOL DOWN
Stretch out anterior and posterior chain.
