3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

23. April 2019
by Andreas Diwald
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MOD 1864

CrossFit Salzburg – Open Box

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Warm-up

Warm-up (No Measure)

20 Min. WOD Prep.

ENGINE BUILDING

Metcon (3 Rounds for time)

Every 9 Minutes x 3 Rounds of:

20 WallBalls 20/14lbs.

20 SDLHP 32/24//24/16kg

20 PullUps

20 Push Press 35/25//25/17kg

Run 250m

22. April 2019
by Andreas Diwald
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MOD 1863

CrossFit Salzburg – Open Box

View Public Whiteboard

Warm-up

Warm-up (No Measure)

30 min. WOD Prep.

WOD

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
Intermediate Option

10-9-8-7-6-5-4-3-2-1 reps for time of:

1¼-body-weight deadlift

¾-body-weight bench press

½-body-weight clean

Beginner Option

8-7-6-5-4-3-2-1 reps for time of:

¾-body-weight deadlift

½-body-weight bench press

⅓-body-weight clean

Time Cap: 20 Min.

If class is crowded share one station and alternate through movements.

22. April 2019
by Andreas Diwald
0 comments

MOD 1863

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

30 min. WOD Prep.

WOD

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
Intermediate Option

10-9-8-7-6-5-4-3-2-1 reps for time of:

1¼-body-weight deadlift

¾-body-weight bench press

½-body-weight clean

Beginner Option

8-7-6-5-4-3-2-1 reps for time of:

¾-body-weight deadlift

½-body-weight bench press

⅓-body-weight clean

Time Cap: 20 Min.

If class is crowded share one station and alternate through movements.

Regionals 2018 Weights:

Male: 133/88/65kg

Female:100/61/47,5kg

Weightlifting

1: Muscle Clean (5 x 5 on the 90´s)

30-35-40-45-50%

ad a Push Press to final rep of each set.

2: Power Clean (5-4-3-2-1 on the 90´s)

50-55-60-65-70%

ad a Push Jerk to final rep of each set.

3: „Clean ] Jerk Complex“ (1-1-1-1-1-1 every 2 min.)

Clean Pull to KneesHold 3 sec. than fluid into squat clean, Hold catch 3 sec. + 1 Clean & Jerk.
Set 1,2 @ 70%

Set 3,4 @ 75%

Set 5 @ 80%

Set 6 @ 85%

Floating clean high Pulls (5 x 5 every 2 min. @ 85-90%)

This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.

21. April 2019
by Andreas Diwald
0 comments

MOD 1862

CrossFit Salzburg – Open Box

View Public Whiteboard

Warm-up

Warm-up (No Measure)

25 min to prepare group for the wod.

Work through movement progression then build up to working weights.

WOD

Metcon (Time)

Teams of 3:

For Time (30 Minute Cap):

60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters 35/25

60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters 40/30

60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters 50/35

60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters 60/40

60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters 70/45

Time Cap: 30 min.
Scale weights as needed.

Start with a Medium weight and ad weight on each Round.

Teams of 2 cut reps to:

50,40,30,20,10;

21. April 2019
by Andreas Diwald
0 comments

MOD 1862

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

25 min to prepare group for the wod.

Work through movement progression then build up to working weights.

WOD

Metcon (Time)

Teams of 3:

For Time (30 Minute Cap):

60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters 35/25//25/17kg

60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters 40/30//30/20kg

60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters 50/35//35/25kg

60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters 60/40//40/30kg

60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters 70/47,5//47,5/35kg

Time Cap: 30 min.
Scale weights as needed.

Start with a Medium weight and ad weight on each Round.

Teams of 2 cut reps to:

Bike:40/30,

Lifts: 50,40,30,20,10;