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)

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.

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