CrossFit Salzburg – Kurs
GAMEDAY
You will have a judge for this WOD.
2 Heats, whereas Heat 1 judges Heat 2 and the other way around.
GAMEDAY Warm-up (15 Min.) (No Measure)
LOG:
Tip Toes (2 for 1)
Spider Walk
Monster Walk
Side 2 Side Squats
then
3 RNFT of „CINDY“
5 Pull Ups
10 Push Ups
15 Air Squats
Competitors:
2 Rounds
3 MU
6 HSPU strict
9 Pistols alternating
WOD
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
Weight Progressions:
60/40kg
85/60kg
100/70kg
125/85kg
140/90kg
165/100kg
Scale weights as needed.
Fitness: ad 5kg each Round starting at 60/40 kg (or scale starting weight as needed)
Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Both hands need to be on the bar when the Bar is brought back to the ground for a Rep to count. Anything else is a No Rep!
Box Jump:
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.