WORKOUT WOCHENPLAN

Don’t stop when you are tired, stop when you are done

Montag

Kein WOD verfügbar

Dienstag

Kein WOD verfügbar

Mittwoch

Kein WOD verfügbar

Donnerstag

MOD3128

UPGRADE LIFTING WEIGHTS KURS
Unser auf Kultstatus befindlicher Lifting Weights Kurs jeden Freitag 15:30h by Coach Dimi
erhält ab dieser Woche ein Upgrade von 60 Min. auf 75 Min.
Mehr Zeit = Mehr Fitness für Dich!
Dimi freut sich auf Dich! NUR NOCH 4 PLÄTZE FREI

“CHRISTMAS THROWDOWN 2024”
REGISTRIERUNG GEÖFFNET AB 1.11.2024
Quicky Facts:
Wann: Samstag 07.12.2024
Doors Open: 8:00h
Briefing: 8:05h
Start WOD 1: 8:45h
Wo: CrossFit Salzburg
Wer: Teams of 2. Entweder Female/Female oder Male/Male
Für Wen: Für alle members unserer CrossFit Salzburg Familie. ( Eventuell vergeben wir Wildcrads an Freunde;)
Alle Fitness Level Willkommen.
Workouts werden wie bei den Open absolviert.
Ihr entscheidet für jedes WOD welches Level ihr macht. Rx, Scaled oder Foundations. (entspricht L2-L3, L1 bzw. werden Movements angepaßt wenn nötig!)
Wie Lange: ca 8:00 - 12:00h (abhängig von Teilnehmerzahl) Jedes Team absolviert mindestens 3 Workouts.

First come first serve.
Limitiert auf 18 Teams!
Was muss ich machen um mitzumachen?:
Finde deinen Partner für dein Team. ( F/F oder M/M)
Am Samstag anmelden am GYMBOARD mit Einzahlung Anmeldegebühr € 25,- pro Athlet-in.

Weitere Infos t.b.a.
Wir freuen uns auf ein tolle gemeinsame Fitness Feier.
Deine Coaches.

Weightlifting

Turkish Get Up (1x1)

12 Minutes to play around with turkish get ups. Use everything you can find:

KB, DB, BB, Humans 🙂

WOD

Metcon (Time)

For Time:

100-80-60-40-20

Double Unders

50-40-30-20-10

T2B

Time Cap: 25 Minutes.

L1: Skip the set of 100 & 50

L2-3: all reps

Scaling Double Unders: either half reps or 150-120-90-60-30 Double Unders.

Gymnastics

Toes-To-Bar (Max reps)

Metcon (8 Rounds for reps)

EMOM x 16

odd: X T2B/ hardest T2B Progression

even: 10/7 cal BIKE

Freitag

MOD3129

GAMEDAY

STRENGTH

Thruster (10-8-5-3-1-1-1-1 every 2 Minutes.)

10 @ 40%

8 @ 50%

5 @ 60%

3 @ 70%

1 @ 80%

1 @ 90%

1 @ 95-100%

1 @ XX

WOD

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters (55+) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters Scaled (55+) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:
3 thrusters 45/35 lb
3 jumping chin-over-bar pull-ups
6 thrusters 45/35 lb
6 jumping chin-over-bar pull-ups
9 thrusters 45/35 lb
9 jumping chin-over-bar pull-ups
12 thrusters 45/35 lb
12 jumping chin-over-bar pull-ups
15 thrusters 45/35 lb
15 jumping chin-over-bar pull-ups
18 thrusters 45/35 lb
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.