CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min. trainer´s chice.
STRENGTH
1: Deadlift (5-3-3-3-1-1-1-1-1)
Warm Up to 70% then every 2 Min.
5 @ 70%
3@ 73%
3 @ 76%
3 @ 79%
1 @ 82%
1 @ 85%
1 @ 88%
1 @ 91%
1 @ XXX
20 min. session.
2: “THE JOKER” (Time)
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx – 102,5/70kg
Time Cap: 10 Min.
Scale to 70% 1RM DL
Weightlifting
1: Muscle Snatch (5 x 5 on the 90´s)
30-35-40-45-50%
add an OHS first and final Rep. of each set.
2: Hang Power Snatch (5 x 5 on the 90´s)
55-60-65-70-75%
add an OHS to first and final Rep of each set.
3: Snatch 6 Complex (1-1-1-1-1-1 every 2 min.)
Pull+ HPS+PS+OHS+HSS+SS
Set 1,2 @ 75%
Set 3,4 @ 80%
Set 4,5 @ 85%
4: Floating Snatch High Pulls (4 x 3 @ 100% every 90sec.)
This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.