CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. Trainer´s choice

STRENGTH

1: Overhead Squat (OTM x 10, 10 sec. Bottom Hold ahap.)

Warm Up to a heavy and excellent OHS Triple. 10 min.

Choose your weight for the 10 sec. bottom hold session.

Work in teams of 2.

->10 sec. bottom hold.:

Drop into a OHS and hold the bottom position for 10 seconds.

Barbell taken from the ground!

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min. of:

10 OHS 50/35//35/17kg

10 Burpees over Bar

10 Toes To Bar

Weightlifting

1: Clean pause complex (5 x 1 every 2 min. Climbing)

Lift off 3sec. Hold+ mid thigh 3 sec. Hold+ Power Clean + Hang Clean + jerk

2: Mid Thigh Box Cleans (5 x 3 across every 2 min.)

Set up a bar on a box at mid thigh.
At your final Pause Complex weight.

Roughly 70-80%

Pull quickly under bar, footwork. Cath high. 3 sec. Pause at catch position.

3: Split Jerk (OTM x 10, 2 Split Jerks@ 70%)

4: 3 Touch & Go Clean & Jerk (3-3-3-3 every 2:30min. climbing)