CrossFit Salzburg – Kurs
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