CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

Weightlifting

1: Metcon (Time)

For Time,

Squat Snatch:

10@45%

8@55%

6@65%

4@75%

2@85%

Time Cap: 8 Min.

Athlete must load the bar himself. Collars on the Bar!!!
15 Min. session.

8 min. to Warm Up to 85 %

then perform the ladder for time.

If class is crowded. build 2 heats.

Rest 5 Minutes before taking the “KB vs. Barbell”.

Squat Snatch (10-8-6-4-2)

WOD

2: Metcon (Time)

“Kettlebell vs. Barbell”

For time:

21-18-15-12-9

Kettlebell Swings 24/16//16/12kg

Barbell Front Racked Squats 35/25//25/17kg

Rx+:KB 32/24, BB 42,5/30kg

Time Cap: 12 min.

Gymnastics

Handstand Cycle 2/5

25 min. Warm Up

– Core Strength

– Mobility

1: Handstand Push-ups

15 min. practice

2: Handstand Walk

15 min. practice

3: Metcon (Time)

3 Rounds for Time:

– 20 strict HSPU

– 20 strict Pull-Ups
Time Cap: 10 min.

No kipping in this WOD

Build the foundations

4: Metcon (Time)

3 rounds for Time:

– 20m HSW

– 10 strict RMU
Time Cap: 10 min.