CrossFit Salzburg

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CrossFit-Salzburg

14.07.2014 3D GYM MOD564

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ANNOUNCING: CHAMPIONS DAY VII, EVENT 1

“UNBROKEN”

All Categories

8 Min. to establish:

3 RM “BEAR COMPLEX”

+

3 RM “HANG SNATCH”

Rest 1 Min. Transition To Rower

TABATA ROW CALORIES

TOTAL SCORE: Weight 3RM BEAR COMPLEX + Weight 3RM HANG SNATCH + CALORIES.

Description:

0-2 Min. load the Bar and complete 3 unbroken “Bear Complex” (please see video for standards of the Bear Complex)

You may rest and regrip at any time but you cannot rest the bar on the ground. Any style is acceptable as long as you show the checkpoints in the video. 1. Bar touches ground, 2. Bar front racked and hips below parallel, 3. Bar locked out overhead with body alined and feet parallel, 4. Back Squat below parallel an finally Bar locked out overhead with body alined and feet parallel. This is 1 successful complex. You need to show 3 successful complexes. If you miss 1 checkpoint you may redo it. i.e.: if you miss to jerk the bar overhead you can retake the jerk.

2-4 Min: Load the bar and take your 2nd attempt.  You can put on weights but you cannot go down in weights in between attempts. 2,5 kg or more may be added.

4-6 Min. Load the Bar and go for your 3rd and final attempt. When you are done you already may put on the weight for your 3RM Hang Snatch attempt.

6-8 Min. You now have 2 Minutes to take as many attempts as you want to for your 3RM Hang Snatch. After lifting the bar from the ground you need to show full hip extension before starting your attempt. You may rest in the hang as long as you want to and regrip but you cannot rest the bar on the ground. Show 3 consecutive Hang Snatches for successful attempt. Again you can load the bar in 2,5kg increments or more but you cannot go down in weights any more if you miss an attempt.

When the clock hits 8 Min. your 3RM Hang Snatch must be completed, then transition to the Rower within 1 Min.. 

On the judges call start first interval rowing for calories. 20 sec. work 10 sec. rest. Repeat 8 times. Your judge will record your calories of each interval. 

Scoring of this Event is your combined weights of Bear Complex and Hang Snatch and Calories.

i.e.: 110kg 3RM Bear Complex + 92,5 kg 3RM Hang Snatch + 82 Calories: Total Score of: 284,5

Video EVENT 1:

CHAMPIONS DAY VII, EVENT 2 “SPLASH ZONE” will be released this Wednesday. You may get wet… who knows…


 

Champions Day VII Prep. Week.

Trainer warm Up 15 Min.

Core Strength (5 Min.)

5 Rounds

20 sec. L-Sit*

10 sec. Rest

20 Sec. Super Man Hold

10 sec. rest

*Competition: Muscle Up to L-Sit

Walk through S.O.P. (10 Min.)

Conditioning:

WOD (19 MIN.)

“TABATA THIS”

8 Intervals 20 sec. Work 10 sec Rest.

Rest 1 Min. after each station

  • THRUSTERS 42,5/30kg//30/20kg
  • 6m* SHUTTLE RUN
  • HSPU**/PUSH UPS
  • ROW for CAL.

Score: Total Reps. *6m = 2 Squares of Gym**HSPU: ABMAT only! 

Scale weights as needed. Red: Competition Standards, Orange: Fitness Standards;


 

Remember “Dieter´s Invitational” ?: Can´t quiet remember, but somebody lost…

Chrissy, Greg, Flo & Tom. cash in their betting debts...

Chrissy, Greg, Flo & Tom
cashed in their betting debts last saturday… If you missed this performance, No Problem… video follows asap…

Wowsers....

HOT!!!

 

 

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