CrossFit Salzburg – Kurs
15 Min Trainer Warm Up (No Measure)
5 Min Run/Row
10 leg swings front/back left/right
30 sec Squat hold
10 Good Mornings
10 Side to Side Squats
30 sec Front Squat Hold
10 Push Press
30 sec Back Rack Shoulder Stretch
10 Behind the Neck Press
SKILL
Bear Complex (1-1-1-1-1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Climb up to 1 heavy Complex.
15 min.
WOD
This WOD is all about consistency.
Same weight for all 5 Rounds.
Pick your weight wisely. (Roughly at 70% 1RM)
Bear Complex (5 Rounds of 5 unbroken Complexes)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Start 1 Round every 4 Minutes.
Cannot rest the Bar on the ground.
Regripping is fine as long as you don´t rest the bar on the ground.
Score: Weight.