CrossFit Salzburg – Kurs
Warm-up (No Measure)
15 Min. Trainers choice.
1: Bear Complex (1-1-1-1-1 climbing to a heavy complex every 2:30)
Second Push Press
2: THE BEAR COMPLEX (5 Rounds for weight)
“The Bear Complex”
5 Rounds for max weight.
Without stopping or dropping the bar, complete the following sequence, seven times:
Push Press (have bar land behind head, in rear-rack position);
Push-Press (have bar land on chest, in front-rack position).
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
There is a 25 minute timecap.
Complete 1 set roughly every 5 minutes.
You must increase weight on each round at least 1 kg!
e.g.: 60%, 62,5%, 65%, 67,5%, 70%;
Score: Total weight of all 5 rounds.
Metcon (No Measure)
T.B.A. @ the whiteboard
– Core strength/stability
– Mobility (30 min.)
1: Handstand Push-ups
20 min. practice