3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

23. April 2018
by Andreas Diwald
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Trainer Training 24.04

CrossFit Salzburg – Kurs

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Metcon (No Measure)

Trainer Training 24.04.2018 7:00-8:22am

Min.:

1-8 Build up to 2RM OH SQUAT (OTM 8 x climbing)

9-10 Load Bar to Clean starting weight.

11-20 OTM X 10

Odd: 20 1-arm Thrusters (10l+10r) 22,5/15kg Irmi10 kg

Even: 10 C2B + 1 RC

21-22 Rest

23-30 OTM 1 Squat Clean + Jerk, starting @ 50% (8x climbing 5/2,5kg)

31-40 OTM X 10

Odd: 30 1-arm S2OH (15l+15r) 22,5/15kg Irmi 10kg

Even: 5 RMU

41-42 Rest

43-50 OTM 1 Snatch Pull + Hang Snatch + Squat Snatch starting @ 70% across x 8

51-52 Rest, change Weights.

53-62 FOR TIME TC.: 10 min

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

Ring Dips

SDLHP 60/40kg Irmi 30kg

20. April 2018
by Andreas Diwald
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MOD 1554

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

25 min Warm up.

get sweaty and flexible

Muscle Ups progressions

Hspu progressions

1 arm Snatches

GAMEDAY

Metcon (Time)

„REGIONAL NATE“

10 rounds of:

4 strict Muscle Ups

7 strict HSPU

12 KB Snatches 32/24//24/16kg

Time Cap: 20 min.
Well this might look scary still we want you to perform out of the box in this session.

Scale reps and go strict and heavy if possible. E.g.: 1 Strict Muscle Ups, 3 strict Hspu, 6 Kb Snatches.

If strict is not your right choice here go for kipping movements and scale reps as needed.

Movement Scaling:

Muscle Ups … Banded Muscle.

HSPU… at most difficult progression down to regular Push Ups.

20. April 2018
by Andreas Diwald
0 comments

MOD 1553

CrossFit Salzburg – Kurs

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Weightlifting

1: Metcon (Weight)

On the 1:30 for 7 Sets:

Pausing Snatch Deadlift

Low Hang Squat Snatch (Drop Bar From Overhead)

Squat Snatch

Build to a moderate, but not a heavy. Technique here. Pause for 2 seconds at the knee on the low hang.

2: Squat Snatch (Wave loading see comments.)

On the Minute x 9 – 1 Repetition

Minute 1 – 70%

Minute 2 – 75%

Minute 3 – 80%

Repeat this cycle (2) additional times for the 9:00.

WOD

3: Metcon (Time)

For time:

100 KB SWINGS 32/24//24/16Kg

everytime you break 10 Sit Ups.

Time Cap: 15 min.

20. April 2018
by Andreas Diwald
0 comments

MOD 1551

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. Warm up.

Get sweaty and flexible.

Focus on shoulder overhead mobiliy.

STRENGTH

1: Push Jerk (Establish a 10 RM)

Work up in weights using a rep scheme 5-5-3-3-3 then choose your weight for a 10 RM.

15 min. Session.

WOD

2: Metcon (Time)

For time:

Row 500/400m

50 Wallballs 20/14//14/8lbs.

Row 500/400m

50 S2OH 35/25//25/17KG

Row 500/400m

Time cap: 15 min (sharp)

Scale weights as needed.