3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

18. August 2017
by Andreas Diwald
0 comments

MOD 1150

CrossFit Salzburg – Kurs

GAMEDAY

Metcon (Time)

„GAMES VEST TRIPLET“

4 Rounds of:

400m Run

24 Squats

12 Burpee Box Jump Over 60/50cm

If you have a vest wear it.

Time Cap: 25 min.
In case of heavy rain sub. 400m row.

17. August 2017
by Andreas Diwald
0 comments

MOD 1150

CrossFit Salzburg – Kurs

GAMEDAY

Metcon (Time)

„GAMES VEST TRIPLET“

4 Rounds of:

400m Run

24 Squats

12 Burpee Box Jump Over 60/50cm

If you have a vest wear it.

Time Cap: 25 min.
In case of heavy rain sub. 400m row.

16. August 2017
by Andreas Diwald
0 comments

MOD 1149

CrossFit Salzburg – Kurs

1: Push Jerk (3-3-3-3-3 climbing)

2: Metcon (AMRAP – Reps)

EMOM x 20

Min.1: 15/12//12/9 Cal. Bike

Min.2: 10 Push Jerk 61/42,5//42,5/25kg

Min.3: Max Bar Muscle Ups or Burpee C2B

Min.4: Rest

Score: Total of BMU or Burpee C2B
Scale the Burpee C2b to Burpee Pull Ups or simply do a Burpee and jump to the rig pulling as high as possible!

No Bands in this session.

Form heats of up to 6 athletes.

15. August 2017
by Andreas Diwald
0 comments

MOD 1148

CrossFit Salzburg – Kurs

Metcon (Time)

For time:

In Teams of 3:

Row 500 / 350cal

Every time you break

6 alt KB/DB Snatch 32/24//24/16

8 Pushups

12 Air Squats

Then

100 Over Partner Burpees

Switch every minute!!

TC: 40 Min

13. August 2017
by Andreas Diwald
0 comments

MOD 1146

CrossFit Salzburg – Kurs

1: Metcon (No Measure)

4 Rounds of:

20 sec. Ring Dips

20 sec. Rest

20 sec. Bent Over Barbell Row. @ moderate weight

20 sec. Rest

2: Metcon (Time)

In teams of 2:

10 Rounds of:

10 Front Squats 61/42,5//42,5/25kg

10 TTB

50 Double Unders /25 Dubs or 75 Singles

Time Cap: 20 min.

A:FS,B:TTB,A:DUBS,B:FS… for 10 rounds as a team
Scale weights as needed.

Go for Double Unders even if you do them one by one. Scale the number down to 10-15 if needed so you got a chance of making the time cap. of 20 minutes.