CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min. Trainer´s choice.
-Including Gymnastics 1.
Gymnastics
1: Inverted Burpee (5 min. Practise. in teams of 2.)
The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.
https://youtu.be/mHjude_kmDE
Practise the inverted Burpee in teams of 2 for 5 minutes.
Switching with your partner every 3-5 Reps.
Score: Reps
This session is about quality!
WOD
Scoring on each Couplet:
Round 1: Total reps of odd min. movement.
Round 2: Total reps. of even min. movement.
Use paper to track scores if needed.
2: Metcon (2 Rounds for reps)
OTM x 10
Odd: 40 sec. of Handstand Push* Ups or Hand release Push Ups
Even: 40 sec. of Double Unders or Single Unders
Rest 5 min.
*Open Standard on HSPU.
As we experienced Friday Hand with is crucial. Mark your hands and stay on your markers. Measure during warm up. (Half the length of middle knuckle to elbow added to your height)
If you are capable of more than 10 HSPU in 40 seconds go for strict HSPU (Rx+).
If you are capable of more than 15 HR Push Ups go for deficit Push Ups.
2: Metcon (2 Rounds for reps)
OTM x 10
Odd: 40 sec. of Wall Balls 20/14lbs.
Even: 40 sec. of SDLHP 32/24//24/16kg
