3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

10. Dezember 2018
by Andreas Diwald
0 comments

MOD 1752

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

Open door 11 of the advent calendar

STRENGTH

1: Overhead Squat (3-2-1-3-2-1-3-2-1 on the 90´s)

10 min. to build up to a heavy single.

Then.

Waveloading:

3 Rounds of:

3 @ 80%

2 @ 85%

1 @ 90%

perform one set every 90 seconds.

25min. session.

WOD

2: Metcon (Time)

For Time

21-15-9

Overhead Squats 50/35//35/25kg

Handstand Push Ups

Time Cap: 10 min.

Weightlifting

1: High-Hang Snatch (5 x 4 on the 90´s @ 50-65%)

2: Hang Snatch (5 x 3 on the 90´s @65-75%)

Set 1-2 @65%

Set 3-4 @70%

Set 5 @75%

3: 3 Position Snatch ( 6 x 1 complex every 2 min. @75-85%)

Pockets, Knees, Floor;
Percentages differ by High Hang Snatch.

Set 1-2 @75%

Set 3-4 @80%

Set 5-6@85%

4: 2 Snatch Lift Offs + 1 Snatch (1-1-1 every 2 min. @ 85-90%)

2 Snatch Lift Offs + 1 Snatch
1 @85%

1 @87,5%

1@90%

10. Dezember 2018
by Andreas Diwald
0 comments

MOD 1752

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

Open door 11 of the advent calendar

STRENGTH

1: Overhead Squat (3-2-1-3-2-1 on the 90´s)

10 min. to build up to a heavy single.

Then.

Waveloading:

2 Rounds of:

3 @ 80%

2 @ 85%

1 @ 90%

perform one set every 90 seconds.

25min. session.

WOD

2: Metcon (Time)

For Time

21-15-9

Overhead Squats 50/35//35/25kg

Handstand Push Ups

Time Cap: 10 min.

9. Dezember 2018
by Andreas Diwald
0 comments

MOD 1751

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

20 min. Trainer´s choice.

+OPEN DOOR 10 of the advent calendar.

STRENGTH

1: 1-arm KB Snatch (10 min. to build up to a max 1 arm Snatch DB or KB)

WOD

2: Metcon (AMRAP – Reps)

„TEAM JUMP START“

AMRAP 20 Min. of:

100 Double Unders, 30 KB Snatches 32/24//24/16kg

100 Double Unders, 30/21 Calorie Row

100 Double Unders, 30 Toes to Bar

100 Double Unders, 30/21 Calorie Row

100 Double Unders, 30 KB Snatches 32/24//24/16kg

100 Double Unders, 30/21 Calorie Row

100 Double Unders, 30 Toes to Bar

100 Double Unders, 30/21 Calorie Row

100 Double Unders, 30 KB Snatches 32/24//24/16kg
Scale 100 Dubs to 50 Dubs or 150 Singles.

7. Dezember 2018
by Andreas Diwald
0 comments

MOD 1750

CrossFit Salzburg – Kurs

View Public Whiteboard

BOOT CAMP

Metcon (3 Rounds for reps)

In Teams of 2:

Min.1-10: Max. effort Burpees over rower.

Min.11-20: Max. effort Row for Cal.

Min.21-30: Amrap „DT“ DB or KB.
Athletes alternate on the minute for the burpees and the row.

On DT each athlete completes 1 full round then switch.

DT: 12 DL+9HPC+12S2OH

weight: 22,5/15kg

Use KBs if needed. 24/16//16/12kg