CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainers choice.

Weightlifting

1: Bear Complex (1-1-1-1-1 climbing to a heavy complex every 2:30)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

BEAST BUILDER

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:

Power Clean;

Front Squat;

Push Press (have bar land behind head, in rear-rack position);

Back Squat;

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.

BOOT CAMP

Metcon (No Measure)

T.B.A. @ the whiteboard

Gymnastics

Handstand 3/3

– Core strength/stability

– Mobility (30 min.)

1: Handstand Push-ups

20 min. practice