Join Mikko Salo, the 2009 CrossFit Games champion, on his road trip across America—but this trip isn’t quite the same as the CrossFit Journal’s last Road Trip with Dave Lipson, Rob Orlando and Dave Castro. A man of few words, Salo is rarely distracted from his quest to better his training.
With another day at CrosFit Columbus, home of 2010 Games champion Graham Holmberg, Salo and Holmberg have another chance for a workout together. Today, it’s going to be snatches and a long Hero WOD.
In Part 1, the athletes share differing strategies for their Olympic lifting, including their warm-ups.
“See, these guys are going from the ground right now. I like to go make sure my shoulders are all warmed up, my squat’s feeling real good, and then I’ll start pulling from the ground,” Holmberg says.
The two champions then try to set new records for a one-rep-max snatch.
In Part 2, Salo and his fellow coach Juha Kangasniemi watch Holmberg coach his athletes.
“I want to learn how people teach and take some parts of that teaching to myself and be better as a coach,” Salo says.
After class, it’s on to another workout, the hero WOD Whitten—a long, demanding workout.
Afterward, Salo is as humble as always.
“Good workout. This was a really great day. Two sessions with Graham, so I’m really, really honored that we trained with him,” the Finn says.
Part 4
14min 19sec
Part 5
12min 48sec
Additional reading: The Burgener Warmup by Mike Burgener and Tony Budding, published Jan. 1, 2007.
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