3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

16. August 2018
by Andreas Diwald
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MOD 1654

CrossFit Salzburg – Kurs

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GAMEDAY

Warm-up (No Measure)

30 min. Trainer’s choice.

WOD

Metcon (Time)

CrossFit Games „Age Group Chipper„

30 Deficit Handstand Push Ups*

40 Deadlifts 100/70//70/4

50 Cal. Bike or Row

60 Bar Facing Burpees.

Time Cap.: 20 min.
* 20kg Bumper deficit.

Scale movements and weights as needed.

Lifting Weights

Shoulder Press (EMOM 10 – 3 Reps)

Push Press (EMOM 10 – 2 Reps)

Push Jerk (EMOM 10 – 1 Rep)

15. August 2018
by Andreas Diwald
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MOD 1653

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer’s choice.

Weightlifting

3 Position Snatch (10 min. Establish Heavy & Excellent complex.)

Pockets, Knees, Floor;

WOD

Metcon (Time)

60-40-20

Hang Power Snatch 42,5/30//30/17kg

Ring Rows

Time Cap: 20 min.
Rx: Ring Rows feet on a Box in one line!

No kip, strict.

Scale the Ring Rows as needed.

Gymnastics

Warm up

3 rounds

30sec hollow rocks

30sec max sit ups

30sec rest

Gymnastics Strength

(30min)

3 Rounds

30 strict pull ups

30 push ups

15 KB bent over row

15 KB press 16/12kg

Metcon

12 rounds

every 0:30

2-6 pull ups

Rxd: C2B

Rxd+ : muscle ups

* choose wisely – a number you can do for 12 rounds (!)

Rxd: deficit push ups

PUMPING IRON

Half Kneeling Landmine Press (4 x 8-12 ahap left and right.)

25 min Session.

Quickly warm up to working weights then 4 sets across every 4 min.

Metcon (No Measure)

4 Rounds not for time of:

10-12 Bent over barbell Rows ahap

10-12 floor presses ahap (approx. same weight as barbell Rows)

20 Partner med ball sit-Ups. ( toss the ball to partner)

10-15 banded biceps curls.
Perform this session with a partner. I Go, you Go. On the barbell work.

Then Work simultaneously on the Situps and banded Curls.

Perform one round roughly every 5 min.

20 min. Session.

14. August 2018
by Andreas Diwald
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MOD 1652

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

25 min. Trainer’s choice.

ENGINE BUILDING

Metcon (AMRAP – Reps)

6 rounds

Alternate between A & B

3 minutes work

1 minute rest

A) AMRAP of Cindy

5 Pull ups

10 Push ups

15 Squats

B) AMRAP

Rowing
Total Reps is your score.

13. August 2018
by Andreas Diwald
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MOD 1651

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

25 min. Trainer‘s choice.

WOD

THE BEAR COMPLEX (5 Rounds for weight)

“The Bear Complex”

5 Rounds for max weight.

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;

Front Squat;

Push Press (have bar land behind head, in rear-rack position);

Back Squat;

Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
25 min. Time Cap.

Weightlifting

Metcon (Weight)

Every 90 sec. x 5 sets:

3-Position Snatch @ 65-75%

(high hang, mid-thigh, floor)

All Snatches in this session are Squat Snatches (Beginners:Power Snatch + OHS is fine)

Followed by…

Every 90 sec. x 5 sets::

Hang Snatch + Snatch + OHS @ 75-85%

Followed by…

Every 2 minutes, for 10 minutes:

Snatch @ 85-95%

Followed by…

Every 90 sec. x 5 sets::

Snatch Pull x 2 reps @ 95-110%

From raiser 20kg Plate

13. August 2018
by Andreas Diwald
0 comments

MOD 1651

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

25 min. Trainer‘s choice.

WOD

THE BEAR COMPLEX (5 Rounds for weight)

“The Bear Complex”

5 Rounds for max weight.

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;

Front Squat;

Push Press (have bar land behind head, in rear-rack position);

Back Squat;

Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
25 min. Time Cap.