CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

STRENGTH

Push Press (3-3-3-3-3 across. 10 sec. hold on top position)

5×3 as heavy as possible across!

Hold for 10 sec. in top position on each rep.!

Use racks if needed, work in teams.

18 min. session.

WOD

Metcon (AMRAP – Reps)

Death on the minute:

Min. 0 – max.10

HSPU + C2B

Min. 10 – 12 Rest.

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able or until the cap. of 10 min. Use as many sets each minute as needed.
Scaling:

1 HSPU = 1 HR Push Up @ MDP

1 C2B = 1 Pull Up @ MDP

Make it a challenge!

MDP… (most difficult progression)

Metcon (Time)

Min. 12-17

4 Rounds for time of:

9 Hang Cleans 50/35//40/25kg

6 STOH 50/35//40/25kg

Cannot drop the bar!

Control your load or scale weights as needed.

Rx+: 60/40kg