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
Bear Complex Warm Up (No Measure)
quickly Warm up to a Bear Complex not heavier than 60% of your 1 RM.
This is more of a warm up for the WOD than a strength development!
(10 min.)
Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
COMPETITORS WOD
Metcon (Time)
0-12 min.
For Time:
20 Thrusters, 42,5/30kg
20 Sumo Deadlift High Pulls, 42,5/30kg
20 Jerks, 42,5/30kg
20 OHS, 42,5/30kg
20 Front Squats, 42,5/30kg
Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.
(Time Cap: 12 min.)
Scale weights as needed.
Gymnastics
Metcon (Time)
12-22min.
21-18-15-12-9-6-3
unbroken Pull ups for time – if you come off the bar before completing the prescribed reps, redo that set.
Rx+: C2B
Time Cap: 10 min.
Beginners: Challenge Yourself and break sets as little as possible.