CrossFit Salzburg – Kurs

Warm-up

Squat Warm Up (No Measure)

Spider Walk

Flamingo Stretch

Monkey Squat (3 sec bottom hold)

Side to Side Squat

STRENGTH

Metcon (Weight)

Front Squat:

Every 2 min.

Min 0: 10 FS @ 50% (1RM)

Min 2: 8 FS @ 60%

Min 4: 6 FS @ 70%

Min 6: 4 FS @ 80%

Min 8: 2 FS @ 90%

Score: weight of your final Set

(18 min. session)

WOD

Metcon (AMRAP – Reps)

In Teams of 2:

AMRAP 15 min.:

50 Double Unders* //25Dubs or 75 singles

40 Front Squats** – one athlete works at a time

* each athlete 50 Dubs, working simultaneously.

**Every 40 reps the weights increase:

Rx: 40/25, 50/30, 60/40, then max reps at 70/45kg

Rx+: 50/35, 61/42,5, 70/50 then max reps at 80/55kg

Scale weights as needed. Front Squats are taken from the ground! No Drops, control your load up and down.

Scoring: only FS count as Reps!