CrossFit Salzburg – Kurs

GAMEDAY

Today, there is no group warm.

We will jump into the wod right away. Please be early for todays class and warm up by yourself.

We will split up in 2 groups if class is bigger than 12 athletes.

Group 1 starts with the row while group 2 works on goats then switch!

WOD

5k Row (Time)

Max Effort 5k Row
Time Cap: 25 min.

Metcon (No Measure)

Part B:

Pick a movement that needs work and focus on it for 20 minutes:

Double Unders

HS Walk

Strict or Deficit HSPU

Pistols

Ring Muscle ups

Ring Dips

Bar Muscle ups

Pull Ups

C2B
5K world record by age and gender:

Male:

5000 17-18 Maarten Hurkmans M Hwt 18 NED 15:35.8 2016 PM Verification Code

5000 19-29 Josh Dunkley-Smith M Hwt 26 AUS 15:10.0 2016 PM Verification Code

5000 30-39 Eric Murray M Hwt 33 NZL 14:56.4 2016 PM Verification Code

5000 40-49 Graham Benton M Hwt 41 GBR 15:41.8 2015 PM Verification Code

5000 50-59 Tore Foss M Hwt 50 NOR 16:24.3 2003 Historical Record

5000 60-69 TJ Oesterling M Hwt 65 USA 17:06.5 2014 PM Verification Code

5000 70-79 Jim Grattan M Hwt 70 USA 17:55.3 2016 PM Verification Code

5000 80-89 Christopher Collins M Hwt 82 USA 20:11.1 2014 PM Verification Code

5000 90-99 Robert Spenger M Hwt 90 USA 23:42.4 2016 PM Verification Code

Female:

5000 17-18 Caitlin Barry F Hwt 18 GBR 18:28.0 2014 PM Verification Code

5000 19-29 Emma Twigg F Hwt 28 NZL 16:55.8 2016 PM Verification Code

5000 30-39 Frances Houghton F Hwt 35 GBR 17:18.2 2016 PM Verification Code

5000 40-49 Anna Bailey F Hwt 49 GBR 18:57.2 2001 Historical Record

5000 50-59 Anne Bourlioux F Hwt 51 CAN 18:43.2 2012 PM Verification Code

5000 60-69 Ann Wopat F Hwt 61 USA 19:43.5 2015 PM Verification Code

5000 70-79 Anne Cresswell F Hwt 71 AUS 21:33.1 2010 PM Verification Code

5000 80-89 Sally Callahan F Hwt 81 USA 25:22.1 2011 PM Verification Code