Feiertagsöffnungszeit 8. Dez 2015:
08:00 – 09:00 Kurs
09:00 – 10:00 Kurs
10:00 – 12:00 Open Gym
CrossFit Salzburg – Kurs
Squat Warm Up (No Measure)
Monkey Squat (3 sec bottom hold)
Side to Side Squat
Front Squat (20 min to work up to a heavy triple. 3-3-3-3-3)
DEATH BY FRONT SQUATS
(TAG 2015 Q1)
You will perform 5 burpee over bar every minute as a buy-in.
You will then go on with front squats. One in the first minute (timer: 00:00-00:59), two in the second minute (timer: 01:00-01:59) and so on until you can not complete the respective amount of repetitions of the minute you’re in. You’re done with the workout then (e.g. in minute 12 you only complete 11 front squat – these reps will count towards your total but you can not continue with the workout anymore).
Score is total weight lifted (weight x reps) – every rep counts!
PS: Think twice before you go for this one! Maybe even do a little maths ahead of time… it’ll be bad!
( Max. Estimated 15 min. WOD)
Optional: Beginners scale to 3 burpees over bar.
Cannot Drop the Bar! A Drop is a No Rep.!
Weight: Somewhere around 35 – 55% of todays 3 Rep. Session depending on your strength and work capacity level.