CrossFit Salzburg – Kurs

GAMEDAY

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

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Warm Up to a heavy Deadlift.

You will have a judge for this WOD.

Time Cap: 12 min.

Rx: HSPU from the floor.

Deadlifts : All the way up & all the way down aka „the forgotten lift“.

No Drops. A Drop is a No Rep!

Scaling the HSPU: HR Push Up.

Time Table:

0-15 Gameday Warm-up

15-20 Gameday Announcement, Movement Standards.

20-29 Warm Up to a heavy Deadlift and HSPU, Heat 1&2

29-31 Gameday Intro

31-43 Heat1 (Heat2 Judge)

43-47 Heat 2 Prep. (Heat 1 Rest)

47-59 Heat 2 (Heat1 Judge)