3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

11. Oktober 2018
by Andreas Diwald
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MOD 1702

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. trainer´s choice.

GAMEDAY

2: „THE SIX“ HERO WOD (Time)

6 Rounds

600m Run

6 Power cleans 80/50kg

6 Box Jumps 30/24″

6 Kettle bell swings 32/24kg

6 Burpees over the bar
Time Cap: 35 min.

*600m Run= 1 Big Round + 2 Small Rounds.

Scale the run to 400m and weights 60/42,5kg box 60/50cm KB 24/16kg if needed.

Lifting Weights

Deadlift (5×5 AHAP)

Deadlift Complex

1st pull to the Knees

Full Deadlift

Shoulder Press (4×10 AHAP)

10. Oktober 2018
by Andreas Diwald
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MOD 1701

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. Warm Up.

Weightlifting

1: Hang Power Snatch (3-3-3-3-3-3-3 climbing)

15 min. session.

Establish a 3 RM HPS.

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min of:

8 Power Snatches 50/35//35/17kg

8 Toes to Bar

Scale as needed.

Gymnastics

1: Warm-up (No Measure)

3 Rounds of

8xBarbell Glute Bridge

200m run

8xBarbell Good Mornings

2: Pull Up-Kipping Pull Up-Butterfly…

On the min.

0-5 Kipping Hollow-Superman and hold

05-10 Hips to bar

10-15 Pull Up/Kipping/ Butterfly/ Muscle up

3: Metcon (Time)

5 Rounds For Time

5 Burpees

10 Pull Ups(Kipping/Butterfly)

20 Wall Balls

RX+ 7 Muscle Up

PUMPING IRON

Metcon (No Measure)

„PRISON THURSDAY“

5 Rounds OTM (35 MIN.)

-10 Bench Press ahap

-Max. Strict Pull ups

-10 Barbell curls ahap

-10 Skull Crushers DB ahap

-10 DB Hammer curls ahap (10l+10r)

-Max Reps strict dips

-Rest
Perform with a Partner.

20 min. To prepare for the WOD.

9. Oktober 2018
by Andreas Diwald
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MOD 1700

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. trainer´s choice.

ENGINE BUILDING

Metcon (4 Rounds for reps)

OTMx30

6 rounds of: :40 on/:20 off

1. Max reps of Front squat 50/35//35/17kg

2. Max reps of Double Unders

3. Max reps of Med ball sit ups 20/14lbs.

4. Max reps of Russian kettle bell swings 32/24//16/12kg

5. Rest
Scoring:

R1 = Total FS

R2= Total Dubs

R3= Total MB Sit Ups

R3= Total KBS

WEIGHTLIFTING

1: Muscle Snatch (5-5-5-5-5 every 2 min. climbing.)

2: Power Snatch (5-4-3-2-1 every 90 sec. climbing)

3: Squat Snatch (1-1-1-1-1 climbing every 2 min.)

4: Snatch Pull (3+2-3+2-3+2-3+2-3+2 across @ 110%)

3 Snatch Pulls to mid thigh+ 2 Snatch Pulls to Pockets.

8. Oktober 2018
by Andreas Diwald
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MOD 1699

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. trainer´s choice.

Weightlifting

1: Push Jerk (10-8-6-4-2 climbing. every 2 min.)

From the floor! Work in teams of2:

10@ 50%

8@60%

6@70%

4@80%

2@90+%

WOD

2: Metcon (3 Rounds for calories)

3 rounds of:

3 minutes work

3 minutes rest

10 Push jerks 61/42,5//42,5/25kg

10 Burpees over the rower

Max cal row

Weightlifting

Please see Wednesday 10.10.2018 for program details.