CrossFit Salzburg

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CrossFit-Salzburg

31.05.2013 3D GYM MOD376

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“FRIDAY IS GAMEDAY”

Ready to bite another chunk off the Regionals 2013. This one requires, besides a big motor,skill and efficiency in gymnastic movements.
You probably need to scale movements or/and weights to make it through in the  recommended 15 min. time cap. Choose your most difficult progression on the gymnastics and weights so that you can go for approx. 10 unbroken Reps. in this skill chipper.

Gameday Warmup

Walk through S.O.P. and pick your progression and weight.

Indi. Warmup.

Gameday Huddle feat. “Black Pearl”

3-2-1-Juuuuummmp.

INDIVIDUAL EVENT 6 – 2013 (Gym Version)

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead 72,5/45kg
30 alternating sationary Lunges 72,5/45kg

Time Cap: 15 min. Cannot Drop the Bar!

Scoring
The athlete’s score is his or her total time for completing the workout. If they do not finish the entire workout within the 15-minute time cap, the score is 15:00, plus a one-second penalty for each rep not completed.

Scaling Options:

100 Double Unders->300 Singles

50 HSPU-> 1 or Max. 2 ABMATS scaling height->50 deficit (20´s/10´s) plyo Pushups->50 deficit (20´s/10´s) Pushups->50 Pushups

40 Toes 2 Bar-> 40 KTOES->40 MB(10/6) Knee Raises->40 Knee Raises

S2OH + Lunges: Choose a weight you can possibly master for 10 Reps. unbroken. Weight must remain the same for Lunges then. 65/40, 55/32,5, 45/30, 35/20;

Cheer for BEKKI competing in the CMAR Finals 2013 this Saturday in Crailsheim, Germany. “Bekks” qualified 2nd overall and showed her Elite Fitness Level in Competition. Whatever the outcome will be, we are proud of you Bekks!!! Thanks for representing CFSBG in this international Event!

“BEKKS” competing at Reebok CrossFit Nürnberg 2012

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