CrossFit Salzburg – Kurs
15 Min Trainer Warm Up (No Measure)
Deadlift (10-8-6-4-2 climbing)
15 min. to work up to a heavy double. This is no 2 RM attempt.
Part A: 0-8min
WallBalls 20/14//14/8 lbs
Time Cap: 8 min.
Rest 2 min.
You cannot mix weights in this session.
e.g.: Male takes 70kg DL use a 14lbs., WallBall. Male takes 100kg DL use a 20lbs. WallBall.
We want intensity in this couplet.
DL: All the way up all the way down.
A dropped DL is a No Rep!
Part B: 10-18min.
EMOM x 8
3-10m unbroken Handstand Walk (you choose the distance.)
10-30 sec. unbroken Handstand Hold against a wall.(you choose the time)
Scoring: 10 sec. equal 1 meter.
In case you are somewhere in between use this session for Handstandwalk practice. Still set yourself a goal for each minute.