CrossFit Salzburg – Kurs

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GAMEDAY

Warm-up

Warm-up (No Measure)

20 min. trainer´s choice.

Start this session with a fun game.

Deliberate WOD Prep.

1: Thruster (10 min. Build up to a heavy Triple.)

40-50-60-70-80%Not necessarily a 3RM.

WOD Prep.

WOD

Choose either one.

each WOD is time capped @ 18 min.

If you do have double unders go for it. As far as you get in 18 minutes. (Score: Time Cap +1sec/missed rep.)

2: CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

3: CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Lifting Weights

1: Shoulder Press (5-5-5 every 2 min.)

Warm up:

3 x 5 @ 40-50-60%

3 x 5Working sets @ 65%-75%-85%

2: Push Press (3-3-3 every 2 min.)

Warm Up:

3 x 5 @ 40-50-60%

3 x 3 working sets @ 75%-80-85%

3: Push Jerk (1-1-1 every 2 min.)

warm Up:

3 x 5 @ 40-50-60%

3 x 1 Working set @ 80-85-90%