3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

14. Juni 2018
by Andreas Diwald
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MOD 1596

CrossFit Salzburg – Kurs

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GAMEDAY

Warm-up

Warm-up (No Measure)

15 min. Quicky Warm Up.

WOD

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Time Cap.: 40 min.

13. Juni 2018
by Andreas Diwald
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MOD 1595

CrossFit Salzburg – Kurs

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WEIGHTLIFTING

Hang Squat Snatch (12 MIN. to establish a heavy Hang Squat Snatch)

WOD

Metcon (10 Rounds for reps)

10 1-minute rounds of:

10 burpees over the bar

Max reps of power snatches 60/40//40/25kg

Rest 2 minutes between rounds

(28 min. Session)

Rx+:70/50kg
Scale weight and Reps. Of Burpees If needed.

Gymnastics

Warm-up

3 Sets

10 Quadruped Hip Extension/side

10 Alternating Pistol Squats

+

Barbell Turkish Get Up – Build up to a tough single on each arm

1: Pull Up/ Chest2bar/MuscleUp

10 min Skill

2: HSPU

10 min. HSPU Practise.

Beginners work on progressions.

Ninjas go for strict all the way to deficit push ups.

3: Max. HSPU (AMRAP – Reps)

4: Metcon (AMRAP – Rounds)

WOD: Amrap. 15 min

3 Hollow Body Wall Walks

2 Rope Climbs

20m Farmers Walk 80/55lbs

10 Windshield Wipers/side

PUMPING IRON

1: Metcon (Weight)

Every 4 minutes

5 Supersets of:

8-12 Close Grip Bench Press ahap

8-12 bent over Barbell Row
30 min. Session.

10 min. Warm up to working weights.

Then every 4 Minuten 1 superset.

2: Metcon (No Measure)

4 Rounds not for time. (Every 5 minutes)

1.: 20 Half kneeling 1 arm landmine Press right arm (opposing Hand Front Racked DB hold)

2.: 20 seated banded right arm pulls (opposing hand front racked KB hold.)

3.: 20 Half kneeling 1 arm landmine press left arm (opposing Hand Front racked DB hold)

4.: 20 seated banded left arm pulls (opposing hand front racked KB hold.)
Quality Reps! Tempo 2-1-2

12. Juni 2018
by Andreas Diwald
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MOD 1594

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min.

Prepare group for the wod and work up and above to workout weights.

ENGINE BUILDING

Metcon (Time)

In Teams of 3, For Time (30 Minute Cap):

60/40 Calorie Assault Bike

60 Box Jump Overs 60/50cm

60 Power Cleans 70/47,5//50/35kg

60 Toes to Bar

60 Push Jerks 70/47,5//50/35kg

60 Box Jump Overs 60/50cm

60/40 Calorie Assault Bike

60 Box Jump Overs 60/50cm

60 Power Cleans 60/40//40/25kg

60 Toes to Bar

60 Push Jerks 60/40//40/25kg

60 Box Jump Overs 60/50cm

60/40 Calorie Assault Bike

Time Cap.: 30 min.
Teams of 2 cut reps to 40.

11. Juni 2018
by Andreas Diwald
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MOD 1593

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min.

-Rowing mechanics

-Posterior chain & Thoracic spine mobility

-Deadlift Points of Performance.

Into strength session.

STRENGTH

Deadlift (15 min. To establish a 1RM.)

Work in teams.

Stay Safe!

WOD

Metcon (Time)

3 Rounds for time of:

1k Row // 800m Row

25 Deads 100/70//70/45kg

Time Cap: 21 min.

Weightlifting

1: 3 Position Clean (10 Rounds Every 90 seconds build up.)

Pockets-Hang-Floor
Starting with 50% 10 Rounds build up every 90sec. in small steps. 2,5kg/5kg each Round.

2: Metcon (Weight)

10 Rounds OTM

1 Power Clean + 2 Split Jerks @ 70-80%
Footwork!

Consistency.

3: Clean Pull from riser 20kg Plate (5×5 every 2 min. @ 90-100% 1RM)

5×5

10. Juni 2018
by Andreas Diwald
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MOD 1592

CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min.

Sweaty and flexible.

Movement Prep.

CORE STRENGTH

Metcon (No Measure)

Core prep.

4 Rounds

20 sec. V-ups

10 sec. rest

20 sec. Superman

10 sec. Hold

WOD

Metcon (AMRAP – Rounds and Reps)

20 min. AMRAP

5 C2B

10 Wall Balls 20/14//14/8lbs.

15 KB Swings 24/16//16/12