CrossFit Salzburg – Kurs
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.