CrossFit Salzburg

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CrossFit-Salzburg

07.06.2013 3D GYM MOD381

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“FRIDAY IS GAMEDAY”

O.K. here it is, the event you´ve all been waiting for… THE FAMOUS 100´s (Reg. Event 4).

This is the last Gameday before Champions Day IV. We will be announcing Champions Day IV Events, starting Monday Event 1.

Excited? So am I!!!

Gameday Warmup

Walk through S.O.P.

Indi Warmup.

Gameday Huddle feat. The Black Pearl.

3-2-1-99-98-97-96-95-94-93-92-91………………

INDIVIDUAL EVENT 4 – 2013

For time:
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70/50 lbs)

Time cap: 25 minutes

Notes
At the call of “3-2-1 … Go!” he or she moves forward and begins the set of wall balls. After the 100th wall ball, the athlete moves to the pull-up bar and completes 100 chest-to-bar pull-ups. Then, the athlete moves to the number 20 on the first mat and completes 100 one-legged squats, advancing forward after each 20 repetitions. Then, the athlete moves to the dumbbell and performs 100 one-arm snatches, advancing the dumbbell after every 20 repetitions. After the 100th rep, the athlete moves to the finish mat and the workout is complete.

Scoring
The athlete’s score is his or her total time for completing the workout. If they do not finish the entire workout within the 25-minute time cap, the score is 25:00.

Scaling Options:

-WB 10ft> target 2,70m>6/4kg

-C2B>PullUps>Banded

-Pistols>most difficult progression

-KB Snatch 32/24> 24/16> 20/12> 16/8 >12/8

If you do not see any light at the end of a tunnel find a partner and make it a team WOD!

A tribute to Chris Spealler since we won´t see him in (and at) the Games. Just to give you an idea of is size, see him standing next to Coach Clemens. In Event 5, remember the Deadlift/BoxJump he moved more than twice his bodyweight for reps.315lbs at 151lbsBW (5:18 min.)He is such an inspiration, the 2013 Games are missing a hero. Castro, send him an invitation now!!! 

Clemens and Speal @ CF Central London

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