CrossFit Salzburg – Kurs
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
