3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

20. August 2019
by Andreas Diwald
0 comments

MOD 1963

CrossFit Salzburg – Kurs

View Public Whiteboard

ENGINE BUILDING

A: Metcon (AMRAP – Rounds)

„ONE-ARMED BANDIT“

In teams of 3,

As Many Rounds (Part A) and Reps. (Part B) as Possible in 30 Minutes of:

3-6-9 Shuttle Run*

10 alt. 1-arm Hang Cleans KB 32/24//24/16kg

9-6-3 Shuttle Run**

each athlete completes 1 full round then switch.

then

3-6-9 Shuttle Run*

8 alt. 1-arm Hang Snatch KB 32/24//24/16kg

9-6-3 Shuttle Run**

each athlete completes 1 full round then switch.

then

3-6-9 Shuttle Run*

6 alt. 1-arm Devil Press DB 22,5/15//15/10kg

9-6-3 Shuttle Run**

each athlete completes 1 full round then switch.

Part B:

AMRAP Burpees.

(Simultaneously 1 athlete works on burpees)
Scoring:

Part A: Total Rounds

Part B: Total Burpees

Athletes may finish the final round.

*shuttle 0-3, 3-0, 0-6, 6-0, 0-9

Work KB/DB

** shuttle 9-0, 0-6, 6-0, 0-3, 3-0.

Athletes hand must touch the line of each turn on shuttle runs!

B: Metcon (AMRAP – Reps)

PART B:

AMRAP Burpees

19. August 2019
by Andreas Diwald
0 comments

MOD 1962

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

1: TEMPO DEADLIFTS (1-1-1-1-1-1-1 every 90 sec. climbing)

7 sec. up + 7 sec. down
Start @ 50% 1RM and climb from thre over 7 sets to 1 heavy & excellent tempo deadlift.

2: Metcon (5 Rounds for time)

„Ninja Turtle“

5 Rounds, Every 4 Minutes:

3 Bar Muscle-ups //Burppe C2B

6 Toes to Bar

9 Deadlifts

15/12 Calorie Assault Bike

Deadlifts: 102.5/70//70/45

Rx+: 115/80kg
Each round is an all out Sprint.

Scale BMU to Burpee C2B if needed.

WEIGHTLIFTING

1: Snatch Balance (5 x 5 every 90 sec.)

35-40-45-50-55%

Footwork.

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

55-60-65-70-75%Each Rep starts from the ground.

First Pull just above the knee cap. Hold 1 second from there explode (2nd&3rd Pull) and pull yourself under the bar. Hold the catch for another second then finish the lift.

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

75-80-85-90-XXX-XXX

4: Floating Snatch High Pulls (3 x 3 every 90 seconds @ final weight of „3“)

This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.

18. August 2019
by Andreas Diwald
0 comments

MOD 1961

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

20 Min. Trainer´s choice.

Metcon (AMRAP – Reps)

In teams of 2,

AMRAP 30 Min.

50-40-30-20-10

-DB Hang Clean & Jerk (alternate sides every 5 reps)

-Goblet Squats

-Burpee Pull Ups

DB: 22,5/15//15/10kg

Rx+: 30/22,5kg (or heavier)
Teams may partition reps. anyhow.

Score: Total Reps. (1 full round = 450 Reps.)