CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
30 min. WOD Prep.
QUALITY WOD
Metcon (No Measure)
Rotating stations „On the 1:30“ x 18:00 (Twice through):
Station #1 – 1:00 Moderate Row/Bike/Ski/Run
Station #2 – 10 Thrusters light weight + 10 CTB Pull-Ups or Pull Ups.
Station #3 – 1:00 Moderate Row/Bike/Ski/Run
Station #4 – 10 Overhead Squats light weight + 3-5 Bar MU or 3-5 Burpee C2B
Station #5 – 1:00 Moderate Row/Bike/Ski/Run
Station #6 – 10 Deadlifts light weight + 10 alt. DB Hang CJ light weight.
light weight = 30-40% of max weight.
CrossFit Open 2019 „FRIDAY NIGHTLIGHTS“
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
open : CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
Lifting Weights
Overhead Squat (1×1)
15 Min Warm Up + Mobility
Every 1:30
Set 1 10 @ bar
Set 2 10 @ 30%
Set 3 8 @ 40%
Set 4 5 @ 50%
Set 5 3 @ 60%
Set 6 3 @ 75%
Set 7 1 @ 85%
Set 8-10 ALL IN
5 min rest
then
5×1 paused (30sec.) OHS @ bottom @ 60% of 1 RM every 2:30
