CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1883

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice

LIFT OFF.

1: Front Squat (15 Min. Lift Off in teams of 3.)

Metcon (Time)

“Jack Squat”

For Time:

21 Front Squats, 21 KB Swings, 400m Run

15 Front Squats, 15 KB Swings, 400m Run

9 Front Squats, 9 KB Swings, 400m Run

Rx Barbell – 61/42,5kg Scale to 50% 1 RM FS.

Rx Kettlebell – 32/24 Scale as needed.

Rx+: Wear a weightvest

Time Cap: 20 Min.

Lifting Weights

1: 10 min. Quickie Warm-up (No Measure)

2: Bench Press (10×3)

On the 90” 10×3 @ 80-85% of 1 RM

3: Metcon (2 Rounds for reps)

OTMx12
Odd: Deficit PU

Even: Strict Ring Dips

Pick a number of reps that you can hold through all sets. Your score is the lowest number of deficit PU (round 1) and ring dips (round 2)

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