CrossFit Salzburg – Kurs

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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.