CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD718

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CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Gymnastics

10 min. session

Handstand Hold (Accumulate 90 sec. of free standing Hand Stand. )

Score: Time in sec.

Time Cap.: 5 min.

Scale to Handstand against Wall. Try to release feet of the wall

Score: Time in sec.

Handstand Walk (5 min. for distance 10m shuttle HSWALK)

Score: Distance meters.

Scale to Shoulder Tappings or at least Hand release Handstand against wall. (Score:10 Shoulder Tappings = 2m HS Walk)

WOD

Capacity Test (AMRAP – Reps)

3 Rounds of:

3 min. to complete the following:

21 Thrusters 42,5/30//30/17kg

15 Burpees over Bar

Row for Cal. with the remaining time.

Rest 3 min. after each Round

Score: Total Cal. rowed

Rx+:50/35kg

Each Round is an all out Sprint.

You get full recovery after each Round.

Optional Assault Bike or Ski Erg…

Scale weights as needed.
Each Round is an all out Sprint.

You get full recovery after each Round.

Optional Assault Bike or Ski Erg…

Scale weights as needed.

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