3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

10. Oktober 2019
by Andreas Diwald
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MOD 2007

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

Rotating stations every 90 seconds x 2 Rounds (18 Minutes):

Station #1 – 1:00 Moderate Row/Bike/Ski/Air Run

Station #2 – 15 Airsquats + 15 Push Ups

Station #3 – 1:00 Moderate Row/Bike/Ski/Run

Station #4 – 15 Kossak Squats + 15 Situps

Station #5 – 1:00 Moderate Row/Bike/Ski/Run

Station #6 – 15 Overhead Squats empty Barbell or PVC Pipe + 3 Wall Walks.

BENCHMARK

Choose either one and storm through for time.

Open Athletes: If you are planning to do the Open WOD the same day.

Use this session to move and get sweaty.

1: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Scale Dubs to 25-20-15-10-5 if needed.

2: Metcon (Time)

„Fit Annie“

For Time:

150-120-90-60-30 Single Unders

50-40-30-20-10 Situps

COOL DOWN

Stretch Out with remaining time.

CROSSFIT GAMES OPEN 2020

9. Oktober 2019
by Andreas Diwald
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MOD 2006

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

Weightlifting

1: Clean Complex (1-1-1-1-1-1 every 90 seconds climbing)

Clean Pull +

Hang Squat Clean +

Squat Clean.
Start with a light weight and build up to a heavy complex.

e.g..30-40-50-60-70-80%

WOD

2: Metcon (Time)

With a 8:00 Time Cap:

21-15-9:

Double Dumbbell or KB Clean*

Strict HSPU**

After Completion or Cap, until the 12 Minute Mark:

3. Build to Heavy Single Clean

Power or Squat
*DB 22,5/15//15/10kg (one head touching the floor)

KB 24/16//16/12kg (Kb must touch the ground)

**HSPU: strict->Kipping->elevated->Pike Push Ups

3: Clean (establish a max clean with remaining time)

Gymnastics

Open Gymnastics Style

Pistols 3/3

Start with Core Circuit

Then 30 min. Yoga/Mobility Session

1: Pistols

20 min. practice

7. Oktober 2019
by Andreas Diwald
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MOD 2004

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

STRENGTH

1: Overhead Squat (5-5-3-3-3 every 2 min.)

Work up to a heavy triple.

50-60-70-80-90%

15 Min. session

WOD

2: Metcon (3 Rounds for reps)

OTM for 4 Rounds:

Min.1: 10 OHS @ 60%1RM

Min.2: 5-15 Toes To Bar (60% of max. Reps. capped at 15 Reps.)

Min.3: 8-15 Burpee Box Jump Overs (80% of max. speed)

Min.4: Rest
You choose the weight on the OHS and Reps on the TTB & BBJO as described.

Choose one rep scheme and commit to it over the 4 Rounds. Consistency is key!

Scoring:

Round 1: Total Reps of Min.1

Round 2: Total Reps of Min.2

Round 3: Total Reps of Min.3

Weightlifting

Warm-up

Warm-up (No Measure)

15 Min. Quicky Warm Up.

1: Snatch (3-3-3-2-2-2-1-1-1-1)

1 x 3@65%

2 x 3@70%

3 x 2@75%

2 x 1@80%

2 x 1@85%

1: Clean and Jerk (3-3-3-2-2-2-1-1-1-1 every 2 Min.)

1 x 3+1@65%

2 x 3+1@70%

3 x 2+1@75%

2 x 1+1@80%

2 x 1+1@85%

6. Oktober 2019
by Andreas Diwald
0 comments

MOD 2003

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Trainer´s choice.

CONDITIONING

1: Metcon (5 Rounds for time)

Every 6 min x 5

complete the following for time.

20 Kettlebell Swings 32/24//24/16kg

20 SDLHP 32/24//24/16kg

20 Push Press 35/25//25/17kg

20 Pull Ups

Each Round is capped at 4 Minutes. Scale as needed.
Choose a weight that let´s youmove fluently. You should be able to go unbroken or break no more thean once per movement.

Intensity is key!

Your shoulder will be taxed once you get to the Pull Ups.