CrossFit Salzburg

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CrossFit-Salzburg

10.06.2013 3D GYM MOD382

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Announcing CHAMPIONS DAY EVENT 1

Event 1: “The Strength vs. Skill, Ladder”

Mens Champions:

1 Min. Max. Effort of:

100kg Deadlift vs. Burpees
Rest 1 min.
110kg Deadlift vs. C2B Pullups
Rest 1 Min.
120kg Deadlift vs. Pistols
Rest 1 in.
130kg Deadlift vs. Toes2Bar
Rest 1Min.
140kg Deadlift vs. HSPU (Reg. Standard)
Rest 1 Min.
150kg Deadlift vs. Muscle Ups

Scoring: Each Round is scored separately for a total combined Ranking.
You got 1 Min. to complete as many Deadlifts as you want(can) whereas you have to equally score on the Skill. e.g.: Round 1: If you complete 20 Deadlifts you need to complete 20 Burpees within 1 Min. to score 20 Reps. You may come back to the Bar as often as you want to. If you made 20 Deadlifts with only 18 burpees before 60 sec. run out your score would be 18 Reps. This Scheme continues through all rounds. You have to at least score 1 Rep. to advance to the next Round!

Ladies Champions:

1 Min Max. Effort of:

60kg Deadlift vs. Burpees
Rest 1 min.
70kg Deadlift vs. Pullups (Chin over Bar)
Rest 1 Min.
80kg Deadlift vs. Pistols
Rest 1 in.
90kg Deadlift vs. Toes2Bar
Rest 1Min.
100kg Deadlift vs. HSPU+ Abmat
Rest 1 Min.
110kg Deadlift vs. Jumping Muscle Ups

Mens Fitness:

1 Min Max. Effort of:

80kg Deadlift vs. Burpees
Rest 1 min.
90kg Deadlift vs. Pullups
Rest 1 Min.
100kg Deadlift vs. Pistols (may use Bumpers to support Heels)
Rest 1 in.
110kg Deadlift vs. Toes2Bar
Rest 1Min.
120kg Deadlift vs. HSPU + Abmat
Rest 1 Min.
130kg Deadlift vs. Jumping Muscle Ups

Ladies Fitness:

1 Min Max. Effort of:

40kg Deadlift vs. Burpees
Rest 1 min.
50kg Deadlift vs. banded Pullups (purple band)
Rest 1 Min.
60kg Deadlift vs. Ring Pistols (may hold on to a ring with one arm)
Rest 1 in.
70kg Deadlift vs. Knee Raises (Knees above nibbles)
Rest 1Min.
80kg Deadlift vs. Pushup HR
Rest 1 Min.
90kg Deadlift vs. Ring Dip

Make sure to watch video for standards of performance before showing up for Event1.
There will be another live briefing before Event1 to answer questions on Champions Day.

Champions Day IV Event1 Video: 

Trainer Warmup 15 Min.

then Core Strength:

Tabata alternating:

-Chest2Bar Hold

-Sprawls

then

3 Rounds (30 Min. total)

90 sec. Over Box Jumps 60/50cm

60 sec. Rest

90 sec. Row for Cal.

60 sec. Rest

90 sec. HSPU or Push Ups HR

60 sec. Rest

90 sec. KB Snatch alt. 24/16kg (in case you ran out of time on Gameday) or KB Swing 24/16kg

Score: Reps.

 

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