CrossFit Salzburg

Physiotherapie | Training | Sport


07.10.2014 3D GYM MOD624




Trainer warm Up 15 Min.

Strength: Deadlift (10 Min.)

Warm Up to a heavy Single. This is not a 1RM Test! Control your load up and down. No drops.


build teams by strength level and create a deadlift ladder. (5 Min.)

Athlete´s choice of starting weight. You should be able to manage 9 Rounds climbing up the ladder from light to heavy. Include Kettlebells if needed!

„WOD“ (ca. 20 Min.)

ACD 2014 Event 2

„Burpee- Deadlift Ladder“

 Weight by Category.

 Male IndividuaI: 120, 130, 140, 150, 160, 170, 180, 190, 200kg;

Female Individual: 70, 80, 90, 95, 100, 105, 110, 115, 120kg;

Male Masters: 100, 110, 120, 130, 140, 150, 160, 170, 180kg;

Female Masters: 40, 45, 50, 55, 60, 65, 70, 75, 80kg;


Each Round Starts with 5 Bar Facing Burpees.

10 sec. Transition to each Station.

Score: Weight + Tiebreaker. Absolutely no drops !!! Control your load up and down!


Tie Breaker: Over the Bar Burpees.

Description: Within 1 Minute athlete must complete 5 „Bar facing Burpees“ and succesfully Deadlift the weight at each station. He then moves to the next station until he cannot succesfully lift the weight. In that case the athlete may perform as many Reps. as possible of „Burpees over the Bar“ with the remaining time. This will be his tiebreaker. Athlete needs to at least attempt to lift the weight before starting the tiebreaker.

Score: Weight oft the athlete´s last succesful lift. Plus 0.1kg for each burpee over the Bar from tiebreaker.

e.g.: An athlete succesfully lifts 180kg moves to he next station and fails at 190kg but scores 11 Burpees over the bar as a tiebreaker. His total score will be: 181.1kg

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