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!