CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

STRENGTH

1: Thruster (10-8-6-4-2-1 every 2 min.)

10@ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

1 @ XXX

18 min. session.

WOD

2: “CHEST HAIR” (Time)

For Time:

25 Thrusters 42,5/30//30/17kg

400 Meter Run

25 CTB Pull-Ups

400 Meter Run

25 Thrusters 42,5/30//30/17kg

Time Cap: 18 Min.
In case of heavy rain or thunderstorm substitute the run with a 400m row.

Lifting Weights

1: Bench Press (1×1)

Every 2 Min

Set 1 10 @ 30%

Set 2 8 @ 40%

Set 3 6 @ 50%

Set 4 4 @ 60%

Set 5 3 @ 70%

Set 6 2 @ 80%

Set 7 1 @ 85%

Set 8-10 ALL IN

Rest

2: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scaling:

Choose something that will allow you to get 10+ reps of each, even as if you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option:

5 rounds for max reps of:

3/4 Body-weight bench presses

Pull-Ups