CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
1: TEMPO DEADLIFTS (1-1-1-1-1-1-1 every 90 sec. climbing)
7 sec. up + 7 sec. down
Start @ 50% 1RM and climb from thre over 7 sets to 1 heavy & excellent tempo deadlift.
2: Metcon (5 Rounds for time)
“Ninja Turtle”
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups //Burppe C2B
6 Toes to Bar
9 Deadlifts
15/12 Calorie Assault Bike
Deadlifts: 102.5/70//70/45
Rx+: 115/80kg
Each round is an all out Sprint.
Scale BMU to Burpee C2B if needed.
WEIGHTLIFTING
1: Snatch Balance (5 x 5 every 90 sec.)
35-40-45-50-55%
Footwork.
2: Hang Squat Snatch (5 x 3 every 2 min.)
55-60-65-70-75%Each Rep starts from the ground.
First Pull just above the knee cap. Hold 1 second from there explode (2nd&3rd Pull) and pull yourself under the bar. Hold the catch for another second then finish the lift.
3: Squat Snatch (1-1-1-1-1-1 every 2 min.)
75-80-85-90-XXX-XXX
4: Floating Snatch High Pulls (3 x 3 every 90 seconds @ final weight of “3”)
This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.