FRIENDLY REMINDER:
The Gym is closed on Saturday. Come, cheer for your athletes and witness the biggest CrossFit Festival in Austria so far.
THE AUSTRAIN CHAMPIONS DAY 2014
“FRIDAY IS GAMEDAY”
Feel what the ACD 2014 Finalists will feel…
Gameday Warm Up
Walk through S.O.P.
Indi Warm Up
Gameday Huddle feat. The Black Pearl.
3-2-1-Be a Champion
ACD EVENT 3
“The Chipper”
AMRAP 15 Min. of:
60 Wall Balls, 9/6kg to 10ft. Target
50 OH Lunges 20/15kg Plate
40 Toes To Bar
30 1-arm KB Snatch 32/24kg
20 Pistols alternating
10 Bar Muscle Ups
Score: Reps.
Scaled Version:
AMRAP 15 Min. of:
50 Wall Balls, 6kg to 10ft. Target
40 OH Lunges 15/10kg Plate
30 Hanging Knee Raise
20 1-arm KB Snatch 12kg
20 Goblet Squats 12 kg
10 Pull Ups
Score: Reps.
“MEET OUR PROFESSIONLAS”
Jakob Schmitzberger
Occupation: PHYSIOTHERAPEUT
Jakob Schmitzberger.
We proudly announce our youngest member of our professional staff. Jakob, is a former teammate, (plaid together for the Salzburg Bulls, American Football). While studying in Innsbruck he continued his career for the Eurobowl Champion Swarco Raiders Tirol. He now retired and supports our staff with all of his knowledge to serve you as athletes and patients with the highest commitment possible. Jakob we are proud having you in our team. You are a highly welcome boost for our community.
“QUOTE OF THE WEEK”
>>> F+#k, do geh i lieber wieder Eishockey spün…<<< Fabian Scholz, Ice Hockey Pro. after Tuesdays WOD. By the way, nice having you back in the Gym, “Seeds”!!!
Movement Standards:
WallBalls:
In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
The center of the ball must hit the target at height. If the ball hits low or does not hit the target, it is a no rep.
Box Jump Overs:
Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it.
Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted.
Toes To Bar:
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
1-arm KB Snatch:
The Kettlebell must be brought from the ground to full lock out overhead with one arm only. This is actually a ground to overhead movement. Any style is acceptable. Athlete must alternate arms after 5 Reps.
Pistols:
Athletes must alternate legs for each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The Pistol squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat. The heel may come off the ground as long as the hips travel below parallel.
Bar Muscle Up:
In the Bar muscle-up, the athlete must move from hang to support above the Bar. At the top, the elbows must fully lock out while supporting the athlete above the Bar. A kipping muscle-up is allowed, but the heels may not rise above the height of the bar. Swings or rolls to support are not permitted.
Hanging Knee Raise:
From a hang lift your knees over the frontal plane of your „nibbles“. Heels must pass behind the rig before starting the next Rep.
Goblet Squat:
Squat with the KB held in front of your chest. Hip Crease must travel below parallel the knee.
Pull Up:
This is a standard pull-up. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.
