CrossFit Salzburg – Kurs
GAMEDAY
Warm-up
GAMEDAY Warm-up (15 Min.) (No Measure)
LOG:
Tip Toes (2 for 1)
Spider Walk
Monster Walk
Side 2 Side Squats
then
3 RNFT of „CINDY“
5 Pull Ups
10 Push Ups
15 Air Squats
Competitors:
2 Rounds
3 MU
6 HSPU strict
9 Pistols alternating
GAMEDAY
After you completed the Warm Up quickly work up to a heavy Hang Clean. (10 min.)
We recommend using 40-50% of your 1 RM for the WOD depending on your engine, technique and grip-strength.
Metcon (AMRAP – Reps)
CMAR Q15.1
AMRAP 5 min. of:
Hang Cleans*
*every time you break do 10 Double Unders or 30 Singles.
You choose the weight.
Score: Reps.x Weight
e.g.: 100Reps. x 45kg = Score: 4500
You will have a Judge for this WOD!
Rest 5 min.
(or switch partners and rest as your partner does the WOD.)
Metcon (AMRAP – Reps)
AMRAP 5 min. of:
HSPU*
*everytime you break do 5 KB Swings 32/24//24/16kg.
Standard for HSPU 15kg Plates plus Abmat.
If you can´t do HSPU do HS Hold.
Score: 10 sec. Hold = 1 HSPU.