CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

11.07.2013 3D GYM MOD405

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Trainer Warmup 10 Min + Skill Prep Press Medley 5 Min.

Skill: Press Medley Strict Press-Push Press-Push Jerk (20 Min.)

Competition: Warm up then 10 Strict Press ->10 Push Press-> 10 Push Jerk Rest 3 Min and Repeat 8-8-8 Rest 3 Min.and Repeat 6-6-6 increase load ahap. No Drops! Use Racks work in teams

Fitness: 3-5 Rounds of 10 Strict Press ->10 Push Press-> 10 Push Jerk, No Drops! Use Racks work in teams.

then

Competition: For Time: Time Cap 12 Min.

 10 Thrusters 42,5/30kg

20 DUBs

9 Thrusters

20 DUBs

8 Thrusters

20 DUBs

7 Thrusters

20 DUBs

6 Thrusters

20 DUBs

down to 1 Thruster 20 DUBs

Score: Reps e.g.: 15 Thrusters 12Dubs or 3/15 Thrusters.

Fitness

For Time: Time Cap 12 Min.

 10 Thrusters 30/20kg scale as needed

20 DUBs or 40 Singles

9 Thrusters

20 DUBs or 40 Singles

8 Thrusters

20 DUBs or 40 Singles

7 Thrusters

20 DUBs or 40 Singles

6 Thrusters

20 DUBs or 40 Singles

 down to 1 Thruster …

 

…Remember your first CrossFit WOD?

I definitely remember mine. Summer 2009 during the European American Football Championships (which we won! by the way). My former teammate Chris Gross (still active, won the Eurobowl last week,-that´s the Champions League in American Football-, with the Vienna Vikings he is the only national Quarterback in this league) introduced me to it while having lunge. I skipped the desert, found a computer, looked up the mainsite, hit a globo gym immediately in my 60 Min. Lunchbreak. Cindy busted my cherry. I didn´t even do the Pullups right, more like supine Pullup Rows on a Rack. After 5 Minutes i couldn´t even see the clock anymore, I took the hardest Quarterback Sack ever and couldn´t see no Linebacker near me. I guess you can imagine what happened that day. When I was driving back to camp it felt like I was in love with the most beautiful lady (besides you Anita of course)the Sport of Fitness and it staid like this ever since. Thanks Chris you changed my life that day!

Reini makes you look like an alien for his sports science research. An awkward experience fighting for air while wearing a mask. Firefighters have my biggest respect!!! Is this Gregor´s secret to success. Maybe I keep it on for some WODS. (Picture by Chris P.)

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