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.