WoDs & News

21-15-9 (HPCL/STOH/CalRow)

CrossFit Bielefeld – CrossFit Warm-up 1: Thruster Warm Up (No Measure) Barbell Thruster Complex – Empty Bar, 5 Reps Of Each Shoulder Press Front / Back Pelvis Tilt In OH Pos. Front Squats :05 Paused Push Press Max. Shoulder Ext. While Keeping Neutral Spine :05 Paused (In Dip On The Way Up) Thruster ThrusterPerform Before: 10 Dive Bomber 25m Duck Walk 10 Inch Worm Weightlifting 2: Thruster (8 – 8 – 8) No Work Up, Start Directly w./ Set Nr. One. Then: E3MOM Work Up In Weight To Your Heaviest 8 Reps Metcon 3: Team #4 (Time) 3RFT: 60 Double...

AMRAP 3:00×3 (PSN/StrictPullUp/Burpees)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #209 (No Measure) 500m Row Then, 2 Rounds Of: 10 Scap Squezzes 10 Jefferson Curls 10 Banded Monster Steps In Each Direction 10/10 SL Hip Thrusts Weightlifting 2: Deadlift (5 – 5 – 5 – 5 – 5) 10:00 To Work Up, Then: E3MOM 5 Reps @ 70% 1RM Metcon 3: AMRAP 3:00×3 (PSN/StrictPullUp/Burpee) (3 Rounds for reps) AMRAP 3:00 x 3 – Rest 2:00 2 Power Snatches @ 52,5/35 4 Strict Pull Ups (Scale To Ring Rows) 6 Burpees To Target Goal: 3x Rounds Each AMRAP RX+: PSN @ 62,5/42,5 Strict...

Kipping Cycle Day 6 (Ring Muscle Up)

CrossFit Bielefeld – Gymnastik Gymnastics Kipping Cycle Day 6 (Ring Muscle Up) Warm Up: 2 Rounds 5 Dive Bomber 10 Banded Pull Overs In Hollow :20 Ring Active Hold 5 Inch Worm 10 Ring Kipps :20 Arch Hold w:/ Pass Throughts Muscle Up Progression: 1. False Grip Hold 2. Ring Row w./ False Grip 3. Kneeling Pull 2 Chest w./ False Grip 4. Kneeling Pull 2 Chest w./ False Grip & Transition (Fast Sit Up) 5. Support Hold 6. Negative Muscle Up 7. Box Muscle Up 8. Kipping Practice In Rings 9. Strict Or Partner Muscle Up

4RFT (SCL/PullUp/Run)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #208 (No Measure) 2 Rounds – EMOM 1: :45 Row 2: 10 Light Empty Bar Pause OH Squats + Squat Hold 3: Ring Rows + Plank For Rest Of Minute Then: 3 Empty Bar Snatch Complexes + :60 Ankle Stretch w./ KB Each Leg Weightlifting 2: Snatch Complex 2 (1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1) 1 Squat Snatch+ 1 Hang Squat Snatch+ 2 Overhead Squat10:00 To Work Up, Then: EMOM 1 Complex @ 70%+ Of 1 RM Complex Metcon...

Kipping Cycle Day 6 (Ring Muscle Up)

CrossFit Bielefeld – Gymnastik Gymnastics Kipping Cycle Day 6 (Ring Muscle Up) Warm Up: 2 Rounds 5 Dive Bomber 10 Banded Pull Overs In Hollow :20 Ring Active Hold 5 Inch Worm 10 Ring Kipps :20 Arch Hold w:/ Pass Throughts Muscle Up Progression: 1. False Grip Hold 2. Ring Row w./ False Grip 3. Kneeling Pull 2 Chest w./ False Grip 4. Kneeling Pull 2 Chest w./ False Grip & Transition (Fast Sit Up) 5. Support Hold 6. Negative Muscle Up 7. Box Muscle Up 8. Kipping Practice In Rings 9. Strict Or Partner Muscle Up