CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
30 min.
include
-Handstand Push Up Progressions
-Work up to working weights of Deadlifts.
https://youtu.be/LY9AFA6KV04
GAMEDAY
1: Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
2: Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
3: Crossfit Games Open 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
STRENGTH
1: Back Squat (10 x 3 @ 75-85%* across every 2:30 min.)
Work up to working weights using this rep. scheme:
3-3-3-2-2-1-1-1 on the 90´s.
(50-55-60-65-70-75-80-85-90)
Rest 3 min.
Then start the Cycle 10 x 3 every 2:30 min.
75-85% is a wide range.
We will repeat this cycle the next weeks.
Our aim is getting stronger.
Still if you are not on a regular strength basis perform like this:
*Beginners (never squatted heavy for multiple sets) @ 75%
Intermdiates (occasionally squats heavy on multiple sets)@ 80%
Elite (you know) @ 85%
Pick one load and work across!
Work in teams.
(Plenty of time to change weights if needed)
