3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

15. November 2017
by Andreas Diwald
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MOD 1218

CrossFit Salzburg – Kurs

WEIGHTLIFTING

1: Metcon (Weight)

EMOM X 7

1 SNATCH + 3 OHS @70%1RM
Quickly warm up to your working weight then Emom x 7.

15 min. Session.

2: Metcon (Time)

5 Rounds for time:

500/400 m Row

20 Hang Squat Snatch 35/25//25/17kg

Time Cap: 25 min.

Gymnastics

Skill:

5 Rounds

Every 3:00

Max unbroken pull ups

EMOMx25

0:45 on 0:15 off

Min1: strict pull ups

Min2: push ups

Min3: Hollow hold

Min4: rope climb

Min5: HSPU

Rxd +

Min1: strict C2B

Min2: deficit push ups

Min3: Hollow rocks

Min4: legless rope climb

Min5: HSPU (keep them fast & efficient !)

13. November 2017
by Andreas Diwald
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MOD 1216

CrossFit Salzburg – Kurs

STRENGTH

1: Push Press (5-5-5-3-3-3-1-1-1 Dead Stop Push Press!)

20 min. Session.

Use Racks.

Work in teams

Build up to a 1RM increasing weights.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 MIN.

5 HSPU

10 SDLHP 32/24//24/16kg

Rx+: strict HSPU

12. November 2017
by Andreas Diwald
0 comments

MOD 1215

CrossFit Salzburg – Kurs

CORE STRENGTH

1: Metcon (No Measure)

EMOM X 10

ODD: 20-30 seconds Handstand Hold

EVEN: 10-15 Sit ups

WOD

2: Metcon (Time)

For Time:

150 Wallballs 20/14//14/8 lbs

Every time you break 10 TTB

Time Cap: 15min.
Use TTB Spot next to your WB Spot only.

Scaling: first scale weight of wallball then reps of TTB.