3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

21. Juni 2018
by Andreas Diwald
0 comments

MOD 1602

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

20 min. Warmup Trainer‘s Choice

GAMEDAY

Metcon (Time)

Regionals 14.4

21-15-9-6-3

Handstand Push ups

Front Squats 85/55kg

Burpees lateral over Bar.

Scale weights and movements as needed.

Time Cap.: 20 min.

Lifting Weights

Deadlift (10-9-8-7-6-5-4-3-2-1)

10 Reps – 50%

9 Reps – 55%

8 Reps – 60%

TC: 30Min

20. Juni 2018
by Andreas Diwald
0 comments

MOD 1601

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

15 min. Trainer‘s Choice.

Weightlifting

1: Cluster (12 min. To establish a heavy Cluster.)

WOD

2 : Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Power Clean

Thruster

Jerk

Weights: 50/35//40/25kg

Rx+: 60/40kg

Time Cap: 20 min
Rx: Unbroken sets😬

Gymnastics

1: Warm-up (No Measure)

10min AMRAP @ 75%

10 Cal Assault Bike

10m Walking Lunges

15sec Top of Ring Dip Hold

15sec Bottom of Ring Dip Hold

2: Ring muscle up Progression

Pull-Transition-Dip

15 min

1: Metcon (AMRAP – Reps)

WOD: Amrap 15

10m Handstand Walk (scale back to 20m DB bear crawl with 20/15lbs DB’s)

10 Pull Ups

30 Russian Twists (15/side with 20/14lb ball)

40m Reverse Sled Pull Heavy Weight

PUMPING IRON

Seated 1-arm DB Strict Press. (4 x 8-12 alternating (l+r))

While seated on a bench or box,

Press a DB/KB Overhead while holding another DB/KB in your opposing hand.

Alternate left and right.
Complete 1 round every 5 min.

Immediately after each set complete max Reps of shoulder tapings holding a handstand or from blank position.

(30 min session)

Metcon (No Measure)

OTM X 20

1: 20 sec. L-Sit on KB

2: 10Banded Biceps Curls(slow controlled)

3: 30 sec. Blank Hold (Arms extended)

4: 10 Banded Good mornings (slow controlled)
QUALITY REPS.‼️

18. Juni 2018
by Andreas Diwald
0 comments

MOD 1599

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

15 min. Trainer‘s Choice

STRENGTH

Bench Press (15 min. To build up to a heavy double.)

This Session is more of a warm up for the Wod. Still go Heavy. 10-8-6-4-2-2-2

WOD

2: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Complete 1 Round every 5 min.

25 min. Session.

Choose a Benchmark Press weight that you can perform a Minimum of 10 Reps on each Round.(roughly 70% 1 RM)

Bring out Bench racks If needed.

Weightlifting

Muscle Snatch (5-5-5-5-5 build up. Every 2 min.)

Power Snatch (5-4-3-2-1 build up. every 90 sec.)

Squat Snatch (1-1-1-1-1 every 90 sec. Build up)

Snatch Grip Deadlift (3-3-3-3-3 across @ 110%)

17. Juni 2018
by Andreas Diwald
0 comments

MOD 1598

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

20 min. Trainer‘s Choice.

STRENGTH

1: Turkish Get Up (15 min. Establish a 1 RM left+right.)

Play with Odd Objekts.

DB, KB, BARBELL, MEDBALLS, HUMANS 🙂

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 MIN.

30 Double Unders //15 Dubs or 45 Singles

15 alt. OH Lunge Steps right arm 22,5/15kg

15 alt. OH Lunge Steps left arm 22,5/15kg

15. Juni 2018
by Andreas Diwald
0 comments

MOD 1597

CrossFit Salzburg – Kurs

View Public Whiteboard

SPARTAN WOD

Metcon (No Measure)

In teams of 3:

250 m Sled Drag (backwards)

21 syncro Burpees (3athletes)

42 Clean & Jerks 70/50//50/25kg

250 m Sled Drag

42 Clean & Jerks 70/50//50/25kg

21 Bar Muscle Ups or Burpee C2B

Run 1 Mile (RB Academy)

TIME CAP: 35 min.
Team of 2 cut Reps to 21/28/28/14.