CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Back Squat (15 min to work up to a heavy Back Squat Triple.)

This is not a 3RM Test more of a WOD Prep. Still, go heavy.

WOD

Metcon (Time)

In a 10 min. window complete:

15-12-9-6-3

Back Squats 70/45//50/25kg

5-4-3-2-1

Strict HSPU

Rx+: 85/55kg

Strict def. HSPU 10/7″

then
No Racks! No Drops, Control Your Load!

Scaling the HSPU:

15-12-9-6-3 HR Push Up

Metcon (AMRAP – Reps)

in a 5 min. window:

100 Airsquats

+ max Reps. of kipping HSPU.
Scaling the kipping HSPU:

spend as much time on your hands as possible in a Handstand Hold against the wall. 5 sec. = 1 Rep.