CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice.

Barbell Cycling

1: Metcon (Time)

For Time:

Clusters

10@45%

8@55%

6@65%

4@75%

2@85%

Time Cap: 8 Min.

Percentages based on 1 RM Thruster.
8 Min. to Warm Up to an 85% Cluster.

then for time: 10-8-6-4-2 as described.

2: Thruster

WOD

Scoring: Translate seconds to reps on each round.

Leaderboard then represents your score bottom to Top.

2: Metcon (10 Rounds for reps)

Every 2 Min (10 Rounds):

9 Thrusters 42,5/30//30/17kg

35 Double Unders //18 Dubs or 45 Singles

*record each round*

Rx+: 50/35kg

Gymnastics

Handstand Cycle 3/5

20 min. Warm Up

Core strength

Mobility

1: Handstand Push-ups

15 min. practice

Get upside down and work on mechanics

1.1: Handstand Walk

For advanced athletes

Drills:

– Shoulder Taps

– Side to Side Walk against Wall

– Assisted HSW

2: Metcon (Time)

12 – 10 – 8 – 6 – 4 – 2

– strict HSPU

– strict PU

10/7 cal Row between Sets
Time Cap: 15 min.

BOOT CAMP

Metcon (No Measure)

T.B.A.