CrossFit Salzburg

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CrossFit-Salzburg

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

25 Min. WOD Prep.

GAMEDAY

Metcon (Time)

“ODD RAGE”

In teams of 3:

120/80 Cal Bike

155m Farmers Carry 2×32/2×24//2×24/2x16kgKB

30 D-Ball Over Shoulder ahap.

155m Farmers Carry 2×32/2×24//2×24/2x16kgKB

9 Rope Climbs

155m Farmers Carry 2×32/2×24//2×24/2x16kgKB

30 D-Ball over Shoulder ahap

155m Farmers Carry 2×32/2×24//2×24/2x16kgKB

120/80 Cal Bike

Time Cap: 30 Min.
Teams of 2 Cut Reps to:

80/60 Cal.

20 D-Ball

6 RC

20 D-Ball

80/60 Cal.

The Carry remains at 155m.

Lifting Weights

1: Overhead Squat (1×5)

Every 2 Min

5@30%

5@40%

5@50%

5@60%

5@70%

Superset w/ 30 DU

2: Tempo Overhead Squat Complex (10×1)

Every 2:30

1 Tempo OHS

2 OHS

Only on the first rep of the complex stay at the bottom for 5 sec.

Choose weight that is duable for all sets.

~ 70-75%

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