3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

24. Juni 2019
by Andreas Diwald
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MOD 1916

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Quicky Warm Up.

STRENGTH

1: Back Squat (15 min. to establsih a 3RM Back Squat.)

BENCHMARK

Choose either one!

Both got a 21 Minute Time Cap.

1: BIG HELEN (Time)

„Big Helen“

3 Rounds:

600 Meter Run (4 small laps)

21 KBS (70/53)

7 Ring Muscle-Ups

Time Cap: 21 Min.

2: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting

1: Tall Snatch (6 x 4 on the 90´s)

30-35-40-45-50-55%

2: Hang Snatch (5 x 3 on the 90´s)

Set 1,2 @ 60%

Set 3 @ 65%

Set 4 @ 70%

Set 5 @ 75%

Force yourself to a dead stop. Take singles if needed.

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

Hang + Floor.
Set 1,2 @ 75%

Set 3 @ 80%

Set 4@ 85%

4: Snatch (1-1-1-1-1 every 2 min.)

Set 1 @ 85%

Set 2 @ 90%

Set 3 @ 95%

Set 4 @ XXX

Set 5 @ XXX

23. Juni 2019
by Andreas Diwald
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MOD 1915

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. WOD Prep.

WOD

Metcon (8 Rounds for time)

„WALMART“

In teams of 3:

24 Rounds (each athlete performs 1 Round Every 1:15 min)

9/7 Cal Bike

10 MB Squat Jumps 30/20//20/14lbs

5 Clean & Jerks

1st 6 Rounds – 42,5/30//30/17kg

2nd 6 Rounds – 50/35//35/20kg

3rd 6 Rounds – 61/42,5//42,5/25kg

4th 6 Rounds – 70/47,5//50/30kg

Parters cycle through full rounds every 1:15 min, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.
In case of a teams of 2 scenario, leave one ghost spot open of 1:15min.

21. Juni 2019
by Andreas Diwald
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MOD 1914

CrossFit Salzburg – Kurs

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BOOT CAMP

Metcon (Time)

In Teams of 2 With a Time Cap of 30 Min.

„NINA 30″

Buy In: 1 Round Buddy Carry (255m)

Then

-100 Deadlifts

While Partner synchronizes HR. Push Ups

-30 synchronized Burpees

-100 Power Cleans

While Partner synchronizes TTB

-21 synchronized Burpees

-100 Front Squats

While Partner hangs on Rig

-15 synchronized Burpees

Weights: 61/42,5//42,5/25kg

Rx+:70/47,5kg

Weightlifting

Start 7:30 am

Warm up to 50% of 1 RM Snatch

1: Squat Snatch

10 x 3 starting @ 50% and working up in small weight steps each set

Every 2 min.

Singles (maximum 10 sec. pause)

2: Metcon (AMRAP – Reps)

AMRAP15:

– 5 RMU

– 4 Squat Snatch @75%
Rx+:

– strict RMU

– Squat Snatch @ #185

3: Snatch Pull (5 x 3)

Every 90 sec.

20. Juni 2019
by Andreas Diwald
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MOD 1913

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

STRENGTH

1: Thruster (10-8-6-4-2-1 every 2 min.)

10@ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

1 @ XXX

18 min. session.

WOD

2: „CHEST HAIR“ (Time)

For Time:

25 Thrusters 42,5/30//30/17kg

400 Meter Run

25 CTB Pull-Ups

400 Meter Run

25 Thrusters 42,5/30//30/17kg

Time Cap: 18 Min.
In case of heavy rain or thunderstorm substitute the run with a 400m row.

Lifting Weights

1: Bench Press (1×1)

Every 2 Min

Set 1 10 @ 30%

Set 2 8 @ 40%

Set 3 6 @ 50%

Set 4 4 @ 60%

Set 5 3 @ 70%

Set 6 2 @ 80%

Set 7 1 @ 85%

Set 8-10 ALL IN

Rest

2: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scaling:

Choose something that will allow you to get 10+ reps of each, even as if you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option:

5 rounds for max reps of:

3/4 Body-weight bench presses

Pull-Ups

18. Juni 2019
by Andreas Diwald
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MOD 1911

CrossFit Salzburg – Kurs

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ENGINE BUILDING

Warm-up

Warm-up (No Measure)

20 min.

Movement Installing, Mobility.

Get sweaty.

Prepare for Short Sprints.

WOD

Odd Objects in 3 spicy Amraps. Quite a high volume of lunges. Pick a load that let‘s you sprint through this high intense engine builder. In other words your objects shouldn‘t rest on the ground at all.

(Coaches:Divide crowd into 3 groups, each starting at a different station.)

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min.

8 Double DB Power Clean 22,5/15kg

8 Double DB Front Rack Lunges alt.

3min. Rest.
If you can‘t move 2 DB, perform this Wod with only 1 DB. Alternating arms after each Round.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min.:

10 KB Swings 24/16kg

10 alt. Front racked Step ups 50cm

Rest 3 min.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min.:

12 Cal. Row

12 OH Lunge steps alternating 20/15kg Plate

COOL DOWN

Take care of hamstrings.