CrossFit Salzburg – Kurs

Warm-up

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

0 – 8

empty Barbell Warm-up

10 Good Mornings

unbroken: 10 Back Squat – 10 Front Squat – 10 Overhead Squat

30 – 60 sec Handstandhold

8 – 15

Spider Walk

PVC Shoulder Dislock

PVC Shoulder Rotation

PVC Shoulder Stretch mit Box

Weightlifting

Bear Complex (15 min to build up to 1 heavy Bear Complex)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

WOD

Metcon (5 Rounds for weight)

„THE BEAR COMPLEX WOD“

5 Rounds x 7 cycles! of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Second Push Press

Time Cap: 20 min.
Start 1 Round every 4 minutes.

Work in teams.

Build weight for each set.

Final Round should be for Max Load.

You are not allowed to let go or rest the bar on the ground during each cylce.