WORKOUT
OF THE DAY
24th März 2026
MOD3150
STRENGTH
Back Squat (5x6 @ 75% every 2 Min.)
WOD
Metcon (Time)
3 Rounds for time:
10 Front Squats @ 60%
20 C2B
50 Double Unders
Time Cap: 21 Minutes
Bar is taken from the floor.
Scale DU to either 25 or 150 Single Unders
Weightlifting
Focus: Positioning, confidence in buildig up weight.
Warm-up
3 rounds light weight (20%)
5 x Muscle Clean
5 x Front Squats (2sec rest @ the bottom)
5 x Strict Press
5 x Push Press
5 x Tall Clean
Clean Pull-Squat-Jerk Complex (Weight)
Every 2 Min x 5
1 Clean Pull
1 Hang Power Clean
1 Front Squat
1 Push Jerk
@ 40-60%
start at 40% slowly build up to 60%
Power Clean (every 1:30)
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
Squat Clean and Jerk (every 2 Min.)
2x Squat Clean + 1 Jerk @ 65%
2x Squat Clean + 1 Jerk @ 70%
1x Squat Clean + 1 Jerk @ 75%
Squat Clean and Jerk (every 2 Min)
1 @ 80%
1 @ 85%
1 x 3 @ 90% (take singles)
BRING DEIN TRAINING AUF DAS NÄCHSTE LEVEL
Du hast es bis hierher geschafft. Der nächste Schritt besteht darin, dich für unser kostenloses Try-Out-Training anzumelden.
NEWS
FEEDBACK VON UNSEREN MITGLIEDERN
EAT MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH AND NO SUGAR. PRACTICE AND TRAIN MAJOR LIFTS: DEADLIFT, CLEAN, SQUAT, PRESSES, CLEAN AND JERK, AND SNATCH. SIMILARLY, MASTER THE BASICS OF GYMNASTICS: PULL-UPS, DIPS, ROPE CLIMB, PUSH-UPS, SIT-UPS, PRESSES TO HANDSTAND, PIROUETTES, FLIPS, SPLITS, AND HOLDS. BIKE, RUN, SWIM, ROW, ETC. HARD AND FAST. FIVE OR SIX DAYS PER WEEK, MIX THESE ELEMENTS IN AS MANY COMBINATIONS AND PATTERNS AS CREATIVITY WILL ALLOW. ROUTINE IS THE ENEMY. KEEP WORKOUTS SHORT AND INTENSE. REGULARLY LEARN AND PLAY NEW SPORTS.
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CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
