CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

0 – 7

Row 10 cal

10 Sit-Up

10 Superman Hold + PVC Dislock

8 – 15

Tip Toes

Good Mornings

Monkey Squats

Shoulder Activation in Plank

STRENGTH

Work in teams of same strength level.

25 min. session.

Comp.: Deadlift (5-3-1-5-3-1)

Wave Loading Deadlifts:

5 @ 70%

3 @ 80%

1 @ 90%

increase weights on the second wave

5 @ 75%

3 @ 85%

1 @ 95%

Fit.: Deadlift (5-5-5-5-5-5)

Go for 6 sets of 5 heavy and excellent Deadlifts across.

WOD

Deadlifts: Remember the forgotten lift, both hands on the bar on the way way down ; )

Comp.: Metcon (AMRAP – Reps)

AMRAP 12 min. of:

8 Deadlifts 100/70kg

8 TTB

8 Burpees lateral

Fit.: Metcon (AMRAP – Reps)

AMRAP 12 min. of:

8 Deadlifts 80/45kg

8 TTB or Hanging Knee Raise

8 Burpees lateral
Scale weights as needed. roughly 60% of your 1 RM.