CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min. Trainer´s choice.
QUALITY WOD
Metcon (Time)
3 rounds for quality of:
15 DB bench presses. ahap.
20 Bent over Barbell Rows ahap.
1,000-meter row
21 min. Time cap.
This WOD is not necessarily for time but quality in movements.
Bench Press: Choose a weight that let´s you move fluently.
If class is bigger than 8 athletes share one work station.
Quality on the rower:
Consistency in stroke rates and mechanics. 60% of max. Power output.
For instance max cal/h = 2000 cal/h
Go for consistent 1000m @ 1200 cal/h
(Test this during Warm Up. 10 max strokes.)
COOL DOWN
Stretch for 10 minutes to improve mobility. Shoulders, Hips.
Lifting Weights
Warm-up (No Measure)
15 min. mobility and movement preparation,
then
10 min. to warm Up to working sets.
5 @ 40%
5@ 50%
4@ 60%
3@ 70%
3@ 75%
every 2 min.
1: Deadlift (10 x 3 @ 70-81% every 2:30min.)
Mechanics and consistency is key!!!
Beginners: 70%
Intermediates: 75%
Elite: 81%
CrossFit Open 2019 „FRIDAY NIGHTLIGHTS“
1: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
2: Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
3: Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
4: Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
