CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. Trainer´s choice.
STRENGTH
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Spend
16 min. on the Back Squats
10 Min. on the Press
16 min. on the DL
Within these time windows work up to a 1 Rep Max.
After building up weights take 3 attempts on max lifts.
e.g.:
Warm Up sets: 5 @50%-4@60%-3@70%-2@80%-1@90%
Then max attempts: 1-1-1 @ 101-105% roughly every 2 min.
Weightlifting
1: High-Hang Snatch (5 x4 on the 90´s)
Set 1@50%
Set 2@55%
Set 3@60%
Set 4@65%
2: Hang Snatch (5 x 3 on the 90´s)
Set 1&2@65%
Set3&4@70%
Set5@75%
3: 3 Position Snatch (6 x 1 every 2 min.)
Pockets, Knees, Floor;
Set 1&2 @75%
Set 3&4 @80%
Set 5&6@85%
4: 2 Snatch Lift Offs + 1 Snatch (1-1-1 every 2 min.)
2 Snatch Lift Offs + 1 Snatch
Set1@85%
Set2@87%
Set3@90%
