CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

22.04.2014 3D GYM MOD510

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Coming Up: CHAMPIONS DAY VI “2 YEARS ANNIVERSARY” Saturday 26.04.2014 (9:00h-17:00h)

Quickie Schedule:

-Box Opens: 8:15h

-Athletes Registration: 8:15-9:00h

-WOD 1 Briefing: 9:00h
-Heat 1 starts 9:30h sharp.
-3 challenging Workouts.

-End of WODs around 17:00h

-BBQ starts as soon as the last heat is over. Award Ceremony follows. Bring your friends and family to cheer for you. (Family and Friends are heartly welcome for the BBQ, please register.)

Registration is Open until Thursday 20:00h. If you want to volunteer on Staff please let us know. We appreciate your support!

(Schedule may be adjusted as needed.)

Trainer Warm up 10 Min.

SKILL: RING DIPS (10 Min.)

Competition/Fitness: 3 Rounds of 10 unbroken Dips. weighted or banded as needed. Work in teams of 3. 

WOD: CD VI PREP. (30 Min.)

Competition:

In teams of 3

75 Burpees

15 CJ 60/40kg

90 BJ 60/50cm

15 CJ 60/40kg

30 Bar Muscle Ups/90 PullUps

15 CJ 60/40kg

90 BJ 60/50cm

15 CJ 60/40kg

75 Burpees

Score: Time. Time Cap. 30 Min. (If teams of 2 come up, cut off one third of Reps. e.g.: 50 Burpees 10 CJ etc.) Cannot Drop the Bar.

Fitness:

In teams of 3

60 Burpees

60 KB Swings 24/16kg

90 BJ 60/50cm

60 KB Swings 24/16kg

60 C2B/90 PullUps (banded if needed)

60 KB Swings 24/16kg

90 BJ 60/50cm

60 KB Swings 24/16kg

60 Burpees

Score: Time. Time Cap. 30 Min. (If teams of 2 come up, cut off one third of Reps. e.g.: 40 Burpees 40 Swings etc.) Cannot Drop the Bar.

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