CrossFit Salzburg

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CrossFit-Salzburg

11.06.2013 3D GYM MOD383

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Announcing Champions Day IV Event 2

Event 2: “SURF & TURF”

This Event stays super secret, we ask you to bring some Board Shorts, Goggles, a Towel and Running Shoes. That´s all you need to know so far.

Details will be announced at the Event Location!

Use of fins or any other help such as paddle board or even a boat is not permitted! ; )

Update Event 1 Scoring:

We got some questions on the scoring on Event 1. Sorry my bet,I wasn´t clear on that.

So let me try again.

Each Round gets a separate Score. So let´s say you get 20 Reps in Round 1, which gets you in 2nd Place, you will get 2 Points for that 2nd Place. In Round 2 you score 15 Reps, which gets you in 3rd place= 3 Points. In Round 3 you get 16 Reps which gets you in first place=1 Point. And so it goes until Round 6. We total your ranking Points for the Event. So you come up for instance with 3rd,2nd,1st,4th,2nd and 11th Place.= 23 Points Total. Your final Event Ranking would be 5th place for instance. I hope I got it this time.

Champions Day Prep.

Trainer Warmup 10 Min.

Skill: Deadlift

Competition: 20 Min. to Warm up and perform 10-10-10 @ 100kg/60kg, 5-5-5 @ 125kg/75kg, 3-3-3 @ 140kg/95kg. Focus on excellent technique and quickness. Touch and Go cannot drop the Bar! Work in teams. Rest as little as possible within the Round, Rest as needed between Rounds.

Fitness: 20 Min. to Warm up and perform 10-10-10 @ 80kg/40kg, 5-5-5 @ 100kg/60kg, 3-3-3 @ 120kg/80kg. Focus on excellent technique and quickness. Touch and Go cannot drop the Bar! Work in teams. Rest as little as possible within the Round, Rest as needed between Rounds.

If you are not competing in Champions Day IV work 20 Min. up to a heavy Touch and Go Triplet. 3-3-3-3-3-3-3

then

Competition:

AMRAP 8 Min.

7 Deadlifts @ 125kg/75kg

35 DUBS

Fitness:

AMRAP 8 Min.

7 Deadlifts @ 105kg/65kg or scale as needed

35 DUBS or 105 Singles

Score: Rounds and Reps

Ca$hout: work on your goats for 10 Minutes.

Coaches Point: If we Run out of weights split the Group. Group 1 will then do the Workout while Group 2 works on goats and then switch.

Announcing Champions Day IV Event2:

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