CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
30 Min. Trainer´s WOD Prep.
CROSSFIT GAMES 2019
Choose a division and sprint through for time or as far as you get.
Scale weights and movements as needed.
RUN: Row if needed
HSPU: Elevated HSPU or Hand Release Push Ups.
BJO: Box Step Over
Cleans: 60-70% of your 1 RM.
1: Metcon (Time)
CrossFit Games 2019 Masters Teens Division
16-17 / 35-49 Divisions
DOWN & BACK CHIPPER
For time:
800-m run
30 handstand push-ups
30 dumbbell thrusters
30 box jump-overs
30 power cleans
30 box jump-overs
30 dumbbell thrusters
30 handstand push-ups
800-m run
♀ 8KG KB or 10 kg DBs, 20-in. box, 55kg cleans
♂ 16kg KB or 15kg DBs, 24-in. box, 83,5kg cleans
Time Cap: 25 Min.
2: Metcon (Time)
14-15 / 50-54 Divisions
For time:
800-m run
30 handstand push-ups
20 dumbbell thrusters
30 box jump-overs
30 power cleans
30 box jump-overs
20 dumbbell thrusters
30 handstand push-ups
800-m run
♀ 8KG KB or 10 kg DBs, 18-in. box, 47,5kg cleans
♂ 16kg KB or 15kg DBs, 20-in. box, 70kg cleans
3: Metcon (Time)
55+ Divisions
For time:
400-m run
20 handstand push-ups
20 dumbbell thrusters
20 box jump-overs
20 power cleans
20 box jump-overs
20 dumbbell thrusters
20 handstand push-ups
400-m run
♀ 8KG KB or 10 kg DBs, 18-in. box, 47,5kg cleans
♂ 16kg KB or 15kg DBs, 20-in. box, 70kg cleans
PUMPING IRON
Metcon (No Measure)
T.B.A. @ the whiteboard.
Gymnastics
Toes to Bar Cycle 4/5
20 min. Warm Up
– Core
– Mobility
1: Toes-To-Bar
15 min. practice
2: Metcon (Time)
50-40-30-20-10 of:
– Toes To Bar
– cal Row
Time Cap: 15 min.
