CrossFit Salzburg – Kurs
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
10 Deadhang to Superman
10 Super Strict Knee Raise
8 – 15
Snatch Grip Deadlift (1-1-1-1-1-1-1-1-1-1 climbing)
15 min to work up to 1RM Snatch Grip deadlift.
Don´t cheat on your grip! Hands at your snatch grip at least outside the markers!
Work in teams.
If class is crowded divide into 2 groups: Group 1 will start at Part A, Group 2 will start at Part B, then switch after 5 min. rest when the time cap expired.
Score: Time or Time cap + 1 sec/missed Rep.
A: Metcon (Time)
Box Jump 24/20″
Time cap: 5 min. (very sharp!)
Scale as needed.
Rest 5 min. then
Classic deadlift, touch and go, light and superfast. Do not pump, do not drop the bar.
B: Metcon (Time)
Time Cap: 5 min.
1K Run (“Hofer Runde”)