CrossFit Salzburg

Physiotherapie | Training | Sport


19.03.2013 3D GYM MOD328


Open Journal: Two Down Three To Go …over four million shoulder presses, eight million deadlifts and 12 million box jumps.

Trainer Warmup 10 Min. Hip to Ankle Mob., Shoulder to Wrists Mob. Coaches Choice.

Skill: Partner Up for 3 Rounds ME Handstand Hold. Stand free, Partner supports… for most difficult progression, down to inverted Push Up Position on Boxes! 10 Min.

then Walk Through Standards of Bear Complex and Barbell Warmup. 10 Min.

“The Bear Complex” 

Work in teams of 2, Your Partner is judging your Reps. (Time Cap. 20 Min.)
An Excellent Prep. for FullRangeOfMotionMovements (F.R.O.M.)! For whatever Castro throws @ us in 13.3 and he will ask for some F.R.O.Ms! Thrusters, Clusters, Squat Cleans… . Bring´ em on…
5 Rounds of 7 Reps*
This is one Rep:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Do that for 7 times for one Round. Do not let the bar rest at any time during the round.
Do 5 Rounds working up to your max.

Competitors: Do 21 DUBS immediately after each Round. Speed Ropes in stock, € 25,-

Watch @ 1:10min.and 1:53min. What´s your excuse for not Competing?


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