3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

22. Februar 2018
by Andreas Diwald
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MOD 1502

CrossFit Salzburg – Kurs

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GAMEDAY

Warm-up (No Measure)

Start this Gameday with a fun warm up to get sweaty then install Double Unders from the scratch.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Time Cap.: 15 min.

Scale to 25-20-15-10-5 Dubs or 75-60-45-30-15 Singles.

Advanced athletes challenge yourself by accepting only unbroken sets of Double Unders.🤩

COOL DOWN

Cool down with remaining time.

21. Februar 2018
by Andreas Diwald
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MOD 1501

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

Barbell Yoga.

Mobility and Progressions.

WEIGHTLIFTING

1: Squat Snatch (10 min. To establish a heavy Snatch)

2: Clean and Jerk (8 min. To establish a heavy CJ)

WOD

3: Metcon (AMRAP – Rounds and Reps)

Amrap 12 min. of:

1 Squat Snatch

3 Clean & Jerk

5 C2B

Weights: 60/40//40/25kg

Rx+: 70/50kg

PUMPING IRON

1: Metcon (No Measure)

5 rounds not for time of:

8-12 Renegade rows 22,5/15kg

8-12 DB Power Clean

You go I go…

25 min. Session.

2: Metcon (No Measure)

3 Rounds not for Time:

8-10 Weighted Step ups each leg. Tempo 1/3

8-10 Pronated Curls

20 Banded lat pull Downs.

Again You Go I go .
Perform 1 round roughly every 6 min.

18 min. Session

20. Februar 2018
by Andreas Diwald
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MOD 1500

CrossFit Salzburg – Kurs

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Warm-up

ENGINE BUILDING

Warm-up (No Measure)

get sweaty and movement installing. Focus on main points of performance not too much details!

WOD

Each of these couplets are performed in teams of 2.

A: does 10 thrusters while B does 10 Cal Bike, then B: does 10 Thrusters while A does 10 Bike, next A does 8 Thrusters while B still does 10 Bike. And so on.

This template is true for all 3 Amraps. Enjoy!

1: Metcon (AMRAP – Reps)

In teams of 2:

AMRAP 10 Min. of:

10-8-6-4-2 Thrusters 42,5/30//30/17kg

10/7 Cal Bike

Rest 5 min.

2: Metcon (AMRAP – Reps)

Amrap 10 min.

10-8-6-4-2 Burpee Box Jump overs

10/7 Cal. Bike

Rest 5 min.

3: Metcon (AMRAP – Reps)

AMRAP 5 Min:

5-10 Ring Dips or Dips on Boxes

While Partner holds blank.

19. Februar 2018
by Andreas Diwald
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MOD 1499

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

Quicky Warm Up: (10 min.)

3 Rounds not for Time of:

200m Row

10 Jefferson Curls

5Kips – 5 Knees to Elbow – 5 TTB

STRENGTH

1: Deadlift (15 min. To establish a heavy triple.)

WOD

2: Metcon (Time)

3 Rounds for time of:

500/400m Row

25 TTB

25 Deadlifts 100/70//70/45kg

Time Cap.: 21 min. (Sharp)
This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than 7 minutes.

18. Februar 2018
by Andreas Diwald
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MOD 1498

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

25 min. warm Up.

Get sweaty then install Snatches and BMU. Use progressions.

WOD

1: Metcon (AMRAP – Rounds and Reps)

In teams of 2:

AMRAP 25 min. of:

5 Snatches 42,5/30//35/17kg

3 Bar Muscle Ups

Each athlete completes 1 full round then switch.

Handprotection!!!
Scaling

Each round of this AMRAP should be fast, allowing you to complete many rounds in 25 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push. Scale to 1 Bar Mu or

Bar MU to 5 Pull Ups + 5 Push Ups.