CrossFit Salzburg – Kurs
Warm-up
Lift Warm Up (No Measure)
STATIONARY:
8 Tip Toes 2.0
10 Good Mornings + Rotation
5 Side2Side Squat into SpiderWalk
10 Scorpions
Weightlifting
Metcon (Weight)
15 min. to work up to a heavy complex of:
1 Power Clean
+
1 Hang Squat Clean
+
1 Squat Clean
WOD
Metcon (5 Rounds for reps)
EMOM x 18
Min.1: Row 21/17//17/12 Cal.
Min.2: 15 Ring Push Ups*
Min.3: 10 weighted Step Ups alt.**
Min.4: 5 Hang Squat Clean 60/40//40/25kg Rx+: 72,5/47,5kg
Min.5: 3-5 Muscle Ups/ 5-10 TTB
Min.6: Rest
Max. 6 athletes per station.
Score: Total Reps as below.
Rnd.1: Cal. Row.
Rnd.2: R.Push Ups
Rnd.3: Step Ups
Rnd.4: Weight = Reps.
Rnd.5. Muscle Ups/TTB
*Ring Push Ups: Set Rings 3 Inches (I- Phone width) off the ground. On your knees if needed.
**weighted Step Ups.
24/20″ Box, 24/16kg//16/12kg KB in each hand!
Scale as needed.