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.