CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Metcon (Weight)

Warm up to a heavy Triple Thruster (10 min.).

then

Wave Loading:

Min 1.: 3 Thrusters @ 80%

Min 2.: 2 Thrusters @ 85%

Min 3.: 1 Thruster @ 90%

Min 4.: 3 Thrusters @ 80%

Min 5.: 2 Thrusters @ 85%

Min 6.: 1 Thruster @ 90%

Min 7.: 3 Thrusters @ 80%

Min 8.: 2 Thrusters @ 85%

Min 9.: 1 Thruster @ 90%

(20’30“ min. session)

Work in teams of 2.

Coaches give an extra of 10 sec. for weight changes each round!

(Timer 9 Rxds, H1: 01:00, H2: 00:10)
If you do not know your 1 RM simply start with a solid heavy weight and follow the rep scheme. Increase weight each round as prescribed and decrease to starting weight after 3 min. as prescribed.

Score: Min. 9: Thruster @ 90%

WOD

Metcon (2 Rounds for reps)

8 Rounds of:

20 sec. max Reps. Double Unders.

10 sec. Rest

20 sec. max Reps. HSPU.

10 sec. Rest

(8 min. session)

Work in teams of 2:

Partner A starts @ DU, Partner B @ HSPU
Scoring:

Round 1: Double under, Total Reps.

Round 2: HSPU, Total Reps.

HSPU:

Rx: from the floor or scale to 1 Abmat only!!!

Other than that do Ring Push Ups or Decline Push Ups (with feet on a box)! Scale as needed.