CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Deadlift (10-8-6-4-2 climbing)

15 min. to work up to a heavy double. This is no 2 RM attempt.

Solid Form!

WOD

Metcon (Time)

Part A: 0-8min

21-15-9

Deadlifts 100/70//70/45kg

WallBalls 20/14//14/8 lbs

Rx+:

DL:125/82,5kg

WB: 30/20lbs.

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.

Sharp timecap.

DL: All the way up all the way down.

A dropped DL is a No Rep!

Metcon (Distance)

Part B: 10-18min.

EMOM x 8

3-10m unbroken Handstand Walk (you choose the distance.)

or

EMOM x8

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.