CrossFit Salzburg – Kurs

GAMEDAY

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

You will have a judge for this WOD.

These movements require some specific warm up. Make sure to warm up properly.

Coaches calculate enough warm up time for athletes!

Start heat 1 at XX:40min.

Metcon (AMRAP – Reps)

GTD Q15.2

AMRAP in 7 minutes of:

– 8 Alt. Kettlebell Snatch, 32/24//24/16Kg

– 6 Back Squat, 75/55//55/35Kg

– 4 Bar Muscle up
Scaling Option for BMU = C2B at most difficult progression

Above weights are masters 35+ weights.

If you are about to qualify for the GTD 2015 use rx weights for your division.

KBS 32/24kg

BS 90/65kg

Videotape of your performance mandatory!

Watch video for movements standards.

https://youtu.be/RE34LSrLDNk