3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

18. Februar 2019
by Andreas Diwald
0 comments

MOD 1808

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

15 min. Quicky Warm Up.

STRENGTH

1: Back Squat (10-8-6)

Warm up to starting weights for 10 min.

On the 0: 10 Reps @ 70%

On the 3: 8 Reps @ 75%

On the 6: 6 Reps @ 80%

19 min. session.

Work in teams.

WOD

2: Metcon (Time)

„Waterproof“

21 – 15 – 9

SDLHP

Front Squats

15 – 12 – 9

Toes to Bar //HKR

Hang Squat Cleans

12 – 9 – 6

Barbell Facing Burpees

Thrusters

Weights:

40% of thrusters!

Time Cap: 15 min.
If you do not know your max. thruster

use these weights.

Rx: 40/30

Scaled: 30/17kg

Beginners listen to your coach!

Weightlifting

1: Tall Snatch (6 x 4 on the 90´s)

30-40-45-50-55-60%

https://youtu.be/dCiugtIWFrU

2: Hang Snatch (5 x 3 singles every 2 min.)

Set 1&2: @ 67%

Set 3&4:@ 72%

Set 5:@ 77%

Singles

3: 2 Position Snatch (6 x 2 every 2 min.)

Hang + Floor.
Set 1&2@ 77%

Set 3&4@ 82%

Set 5&6@ 85%

4: Snatch High Pull (5 x 3 @ 100% on the 90´s)

18. Februar 2019
by Andreas Diwald
0 comments

MOD 1808

CrossFit Salzburg – Open Box

View Public Whiteboard

Warm-up

Warm-up (No Measure)

10 min. Quicky Warm Up.

STRENGTH

1: Back Squat (10-8-6-4-2)

Warm up to starting weights for 10 min.

On the 0: 10 Reps @ 70%

On the 6: 8 Reps @ 75%

On the 9: 6 Reps @ 80%

19 min. session.

Work in teams.

WOD

2: Metcon (Time)

„Waterproof“

21 – 15 – 9

SDLHP

Front Squats

15 – 12 – 9

Toes to Bar //HKR

Hang Squat Cleans

12 – 9 – 6

Barbell Facing Burpees

Thrusters

Weights:

40% of thrusters!

Time Cap: 18 min.
If you do not know your max. thruster

use these weights.

Rx: 40/30

Scaled: 30/17kg

Beginners listen to your coach!

17. Februar 2019
by Andreas Diwald
0 comments

MOD 1807

CrossFit Salzburg – Open Box

View Public Whiteboard

Warm-up

Warm-up (No Measure)

20 Min. warm Up.

-Include Muscle Up Progressions. Jump to support->Lower from Support-> Transition-> Banded Rings-> Rings.

-Work up to working weights for Snatches.

WOD

1: Metcon (Time)

„Leaps & Bounds“

Teams of 3

For Time (30 Minute Cap):

120 Power Snatches 35/25//25/17kg

120 Box Jump Overs

15 Ring Muscle Ups

90 Power Snatches 42,5/30//30/22kg

90 Box Jump Overs

12 Ring Muscle Ups

60 Power Snatches 50/35//35/25kg

60 Box Jump Overs

9 Ring Muscle Ups

30 Power Snatches 60/40//40/30kg

30 Box Jump Overs

6 Ring Muscle Ups

Box: (24/20)
Teams of 2 Cut Reps to:

80/80/10

60/60/8

40/40/6

20/20/4

Scale: Ring Muscle Ups to Banded Ring Muscle Ups Muscle Ups only!!!

Score: Time or Time Cap + 1 sec/missing Rep.

15. Februar 2019
by Andreas Diwald
0 comments

MOD 1806

CrossFit Salzburg – Kurs

View Public Whiteboard

BOOT CAMP

Metcon (No Measure)

To Be Anounced @ The Whiteboard.

Weightlifting

Start 8am

Warm up 7:45am

1: Snatch Complex JCW 3

1 Squat Snatch (3 sec. pause at knees)

1 Snatch Balance
20 min. to build up to a heavy complex

2: Squat Snatch (7 x 3)

Every 2 min.

75-85%

Singles

3: Snatch Pull (5 x 3)

Every 90 sec. @115-120%

Heels down