CrossFit Salzburg

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CrossFit-Salzburg

MOD 1824

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. trainer´s choice.

QUALITY WOD

Metcon (No Measure)

Perform the following moving fluently for 25 minutes:

1 Rope Climb

5 Thrusters @30- 40%

2 Rope Climbs

10 Thrusters @ 30-40%

3 Rope Climbs

15 Thrusters @ 30-40%

then

15m Bear crawl (2 x 7,5m)

15 Sit ups

30m Bear Crawl (4 x 7,5m)

30 Situps

CrossFit Open 2019 “FRIDAY NIGHTLIGHTS”

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

Lifting Weights

Shoulder Press

15 Minutes Warm up

set 1&2 5 @ 75%

set 3-5 3 @ 80%

set 6-9 1 @ 90@

Every 2 Minutes

Seated Strict Shoulder Press (3×10)

Sitting on a box. Strict Shoulder Press.
3 rounds for Quality

every 2:30 10 reps AHAP

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