3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

17. Oktober 2019
by Andreas Diwald
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MOD 2013

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Trainer´s choice.

QUALITY WOD

Metcon (No Measure)

On the Minute x 30 (5 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2: 12/9 Calorie Ski Erg/Bike Erg/ Row/ Assault Bike/ Assault Runner.

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks 22,5/15//15/10kg

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Ski Erg/Bike Erg/ Row/Assault Bike/ Assault Runner.

Minute 6: Rest

CROSSFIT GAMES OPEN 2020

Metcon (AMRAP – Reps)

OPEN 20.2

AMRAP 20 Min.

4 Thrusters 22,5/15kg

6 Toes To Bar

24 Double Unders

16. Oktober 2019
by Andreas Diwald
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MOD 2012

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

Weightlifting

1: „Snatch Complex“ (1-1-1-1-1-1 every 90 sec. climbing.)

Snatch Pull +

Hang Squat Snatch +

Squat Snatch
Start with a light weight and build up to a heavy complex.

e.g..30-40-50-60-70-80%

WOD

2: Metcon (Time)

„Snake Bite“

With a 9:00 Time Cap:

21-15-9:

Squat Snatch 43/30//30/17kg

Chest to Bar Pull-Ups//Pull Ups

After Completion or Cap, until the 12 Minute Mark:

Build to Heavy Single Snatch

Power or Squat

3: Snatch (1 RM with remaining time)

Power or Squat.

Gymnastics

Pull-Up/Muscle-Up Cycle 1/3

– Core Workout

– Mobility (30 min. (Yoga) Session)

Then 20 min. Pull-Up/Muscle-Up Practice

15. Oktober 2019
by Andreas Diwald
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MOD 2011

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

25 Min. Trainer´s choice.

ENGINE BUILDING

Metcon (3 Rounds for reps)

Amrap 5 Min.

21 Box Jump Overs (24″/20″)

21 Power Cleans 52/35//35//25kg

21/15//15/12 Calorie Bike.

Rest 5 Min.

Amrap 5 Min.

15 Box Jump Overs (24″/20″)

15 Power Cleans 61/43//43/30kg

15/12//12/9 Calorie Bike.

Rest 5 Min.

Amrap 5 Min.

9 Box Jump Overs (24″/20″)

9 Power Cleans 70/52//35kg

9/6//6/4 Calorie Bike.
In case we are running out of bikes use bike erg, ski ergs and assault runner ; )

13. Oktober 2019
by Andreas Diwald
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MOD 2010

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Trainer´s choice.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20,

In teams of 2:

200 Double Unders

100 Wallballs (20/14)

80 Alternating Lunge Steps (1 DB) 22,5/15//15/10kg

60 Alternating Dumbbell Power Snatches 22,5/15//15/10kg

40 Toes to Bar

20 Bar Muscle-ups

Scale weights and movements as needed.
Single Version:

AMRAP 20:

100 Double Unders

50 Wallballs (20/14)

40 Alternating Lunge Steps (1 DB) 22,5/15//15/10kg

30 Alternating Dumbbell Power Snatches 22,5/15//15/10kg

20 Toes to Bar

10 Bar Muscle-ups

COOL DOWN

with remaining time.

11. Oktober 2019
by Andreas Diwald
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MOD 2008

CrossFit Salzburg – Kurs

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CROSSFIT GAMES OPEN 2020

1: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

2: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

3: Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

4: Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 45lb /35 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes