CrossFit Salzburg – Kurs

STRENGTH

1: Bear Complex (15min. to work up to a heavy and excellent complex)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

2: THE BEAR COMPLEX (5 Rounds for weight)

“The Bear Complex”

5 Rounds for max weight.

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;

Front Squat;

Push Press (have bar land behind head, in rear-rack position);

Back Squat;

Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
Start 1 Round every 5 minutes.

Time Cap.: 25 min.

PUMPING IRON

1: Metcon (Weight)

0-10 min.

Not for time:

10-9-8-7-6-5-4-3-2-1

Bench Press @ 70%

2: Metcon (Weight)

10-20 min.

Not for time:

10-9-8-7-6-5-4-3-2-1

Bent over Barbel Row @ 70%

3: Metcon (No Measure)

20-30 min.

EMOM 10 min.

Odd: 10-15 Ring Push Ups

Even: 10-15 dumbbell curls alternating, ahap

Gymnastics

Warm up :

3 rounds for quality:

8 narrow grip OH squats

8 sotts press

1:00min barbell OH hold

Skill:

Bar Muscle up

Wod:

3 RFT

50 push ups

50 pull ups

* every time you break = 3 burpees

> scaling option :

3RFT = 35 push ups + 35 pulls ups

Rxd+ = kipping HSPU / C2B

TC: 25min