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.