WORKOUT
OF THE DAY
5th Mai 2026
MOD3187
STRENGTH
Box Back Squat (7-7-7-7)
4 sets of 7 reps every 3 min
Build up across sets.
Dead stop at the box. Maintain tension!
start @ approx. 50-60%
WOD
VICE GRIP (Time)
8 Rounds For Time:
5 Devil Press
10 Chest 2 Bar Pull Ups
– then --
40 Burpee over DB
TC: 18 Minutes
L1: 15/10 kg
L2-3: 22,5/15 kg
*Burpee over DB: DB hintereinander auflegen
WEIGHTLIFTING
Muscle Clean (5x5 every 1:30)
30-35-40-45-50%
ass Push Press to your first and final rep of each set.
Hang Power Clean (5x5 every 1:30)
55-60-65-70-75%
add a Push Jerk to your first and final rep.
Clean 4 Complex (1-1-1-1-1-1 every 2 Min.)
Pull+HPC+SC+Jerk
Set 1,2 @ 75%
Set 3,4 @ 80%
Set 5,6 @ 85%
Floating clean high Pulls (5x3 @ 100% every 1:30)
This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.
BRING DEIN TRAINING AUF DAS NÄCHSTE LEVEL
Du hast es bis hierher geschafft. Der nächste Schritt besteht darin, dich für unser kostenloses Try-Out-Training anzumelden.
NEWS
FEEDBACK VON UNSEREN MITGLIEDERN
EAT MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH AND NO SUGAR. PRACTICE AND TRAIN MAJOR LIFTS: DEADLIFT, CLEAN, SQUAT, PRESSES, CLEAN AND JERK, AND SNATCH. SIMILARLY, MASTER THE BASICS OF GYMNASTICS: PULL-UPS, DIPS, ROPE CLIMB, PUSH-UPS, SIT-UPS, PRESSES TO HANDSTAND, PIROUETTES, FLIPS, SPLITS, AND HOLDS. BIKE, RUN, SWIM, ROW, ETC. HARD AND FAST. FIVE OR SIX DAYS PER WEEK, MIX THESE ELEMENTS IN AS MANY COMBINATIONS AND PATTERNS AS CREATIVITY WILL ALLOW. ROUTINE IS THE ENEMY. KEEP WORKOUTS SHORT AND INTENSE. REGULARLY LEARN AND PLAY NEW SPORTS.
Besuche uns
CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
