3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

25. Juni 2017
by Andreas Diwald
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MOD 1310

CrossFit Salzburg – Kurs

1: Turkish Get Up (10 min. to play with odd objects.)

This is more of a fun warm up than a PR attempt.

Use Plates, Balls, KBs, Barbell…

Left & right.

Score: weight and object.

2: Metcon (Time)

In teams of 2,

20 rounds (10 each) You Go I Go,

9 Box Jumps 60/50 cm

7 Hang Power Clean 60/40//40/25kg

5 STOH 60/40//40/25kg

Time Cap: 25 min.

Scale as needed. Dumbbells optional.
Each athlete completes 1 full round then switch.

23. Juni 2017
by Andreas Diwald
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MOD 1309

CrossFit Salzburg – Kurs

GAMEDAY

choose either one.

Metcon (Time)

„TRIPLE 3“

For time:

Row 3,000 meters

300 double-unders

Run 3 x „Hofer Runde“

Time Cap: 40 min.
If class is packed 1 heat starts rowing the other stats running.

Watch the traffic when crossing streets!!!

Metcon (Time)

„TRIPLE 3 SCALED“

For time:

Row 2,000 meters

100 Double Unders or 500 Singles

Run 3 x „Hofer Runde“

Time Cap: 40 min.

22. Juni 2017
by Andreas Diwald
0 comments

MOD 1309

CrossFit Salzburg – Kurs

GAMEDAY

choose either one.

Metcon (Time)

„TRIPLE 3“

For time:

Row 3,000 meters

300 double-unders

Run 3 x „Hofer Runde“

Time Cap: 40 min.
If class is packed 1 heat starts rowing the other stats running.

Watch the traffic when crossing streets!!!

Metcon (Time)

„TRIPLE 3 SCALED“

For time:

Row 2,000 meters

100 Double Unders or 500 Singles

Run 3 x „Hofer Runde“

Time Cap: 40 min.

21. Juni 2017
by Andreas Diwald
0 comments

MOD 1308

CrossFit Salzburg – Kurs

1: Metcon (Weight)

Min.1-10 every 2 min.

5 Muscle Snatch + 5 Snatch Balance, climbing

Min.11-12 Rest

13-20 EMOM

1 Snatch + 1 Hang Snatch @ 70-80% across
Work in teams.

Min.1-10 start with a light weight (empty bar) and climb every 2 minutes for a total of 5 sets.

Rest 2 minutes and choose a weight for Snatch+Hang Snatch EMOM 8. across. 100% completion rate!

Score weight: EMOM 8

2: Metcon (No Measure)

5 Rounds rotating through 5 stations each 20 sec. on 10 sec. off:

Station 1: Bike

Station 2: Pistols or Air squats

Station 3: D-Ball Shoulders heavy (20-70kg)

Station 4: Chin Up Hold or Hang on the Rig.

Station 5: Rest

(12:30-15 min. session)
There is no measure for this session still give it all you got especially when no one is watching your scores!

Set up to 6 lanes and send in 1 heat (of max 6 athletes) after another starting with the bike and rotate through tabata style at each station.

Sandbags optional for D-Balls.

20. Juni 2017
by Andreas Diwald
0 comments

MOD 1307 TEAM

CrossFit Salzburg – Kurs

TEAMs of 2

WEEKLY TEAM FITNESS CHALLENGE

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 MIN

3 Box Jump

6 KBS

9 Burpee

Rest 3 Min

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 MIN

3 Burpee

6 Box Jump

9 KBS

Rest 3 Min

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 MIN

3 KBS

6 Burpee

9 Box Jump
RX: 74/60 cm + 32/24kg

Fitness: 60/50 + 24/16kg