CrossFit Salzburg – Kurs
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.