3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

15. Februar 2018
by Andreas Diwald
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MOD 1496

CrossFit Salzburg – Kurs

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GAMEDAY

Warm-up

Warm-up (No Measure)

Start todays session with a fun warmup game. Prepare your group for the wod.

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
We will adapt this Wod‘s lunges to fit class structure. 25ft. = 8 alternating stationary Lunge steps.

14. Februar 2018
by Andreas Diwald
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MOD 1495

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

Get moving, mobility, then spend great effort on progressions.

WEIGHTLIFTING

This Session is all about technique. Do not care to much about weight. Care about bar path and quickly pulling under as progressions vary.

1: High-Hang Clean (EMOM X 5 @ 50-60%)

2: Hang Clean (EMOM X 4 @ 60-70%)

3: Clean (EMOM X 3 @ 70-80%)

WOD

Metcon (Time)

21-15-9

Squat clean 60/40//40/25kg

Box Jumps 60/50cm

Time Cap.: 12 min.

PUMPING IRON

1: Bench Press (6 x 5 @ 75-85%)

Warm up to weight for working sets, then 6 x 5 across . Every 2:30 min.

25 min Session.

2: Metcon (No Measure)

Emom x 20

1. 8-12 single leg dbl. KB Deadlifts

2. 10-15 Preacher Curls DB

3. 8-12 dbl. KB russian Swings

4. 10-15 1 arm Ring rows.

5. 8-12 MB Bear Hug Situps.
Alternate leg on 1, alternate arm on 4 after each round.

13. Februar 2018
by Andreas Diwald
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MOD 1494

CrossFit Salzburg – Kurs

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Warm-up (No Measure)

Warm-up (No Measure)

A lot of different movements: get sweaty and prepare for the wod. Focus on main points of performance not too much details.

ENGINE BUILDING

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min.

15/12 Calorie row

10 Thrusters 50/35//35/17kg

Rest 4 min.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min.

35 Double unders //15 Dubs or 45 Singles

10 Front Squats 50/35//35/17kg

Rest 4 min.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min.

3-6-9-12…

Clean & Jerk 50/35//35/17kg

Toes to bar

12. Februar 2018
by Andreas Diwald
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MOD 1493

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

Focus on technique: Squat Clinic and kipping action for the hanging movements. Everybody should be capable of a sound kip.

STRENGTH

1: Overhead Squat (10-8-6-4-2-2-2)

15 min. To Build up to a Heavy Double.

WOD

Metcon (Weight)

EMOM X 12:

ODD: 10 OHS you choose the weight. 50-70%

EVEN: 5 Muscle Ups or 10 C2B.
Your Choice of Muscle Ups. Scale to a number you can constantly perform over the 6 rounds.

Same is true for C2B or Pull Ups. Try to not use bands even If you have to go for singles.