WoDs & News

Team #71

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #282 (Back Squat) (No Measure) 20 Duck Walk Steps 30 Air Squats w/ Glute Activation Band 20 Burpees Then: 10 Russian Baby Makers :60 Frog Weightlifting 2: Back Squat (4×4) 10:00 To Work Up, Then: E3MOM12 4 Reps @ 87,5% 1RM Team WoD 3: Team #71 (AMRAP – Rounds and Reps) AMRAP13 100 Double Unders Or 150m Run Together 25m Goblet Lunge Steps @16/12 20 STOH @ 52,5/30 GOAL: 3+ Rounds RX+: 100 Double Unders 30 Goblet Lunge Steps @24/16 20 HSPU Hard Work Pays Off 4: DB Bench Press (3×10) Work...

AMRAP2:00×4 (BJ/CalRow)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #280 (Power Clean) (No Measure) 2 Rounds Of: 10 SA Front Rack Elbow Rotations (5/5) 10 Empty Bar Hang Muscle Cleans 10 Empty Bar :03 Pause Front Squats :45 HS Hold Then: 2.00 Thracic Stretch w./ Med Ball & Barbell Weightlifting 2a: Power Clean & Jerk Warm Up (No Measure) With An Empty Bar: 5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin 5x Clean High Pulls w./ Heels Down 5x Power Cleans 5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight)...

8RFT (CalRow/FSQ/HSPU)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #279 (Thruster) (No Measure) 4-Way Banded Glute Activation – 20 steps Per Direction + 5 Squats 10 Burpees AFAP 20 Jump Squats 10 Burpees AFAP Then: 20 Paused (@ Bottum Pos.) WBS @ Easy Weight Weightlifting 2a: 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 Thruster 2b: Thruster (5×5) 5:00 To Work Up,...

Corona Cage Wod #7

CrossFit Bielefeld – CrossFit Warm-up 1: Corona Cage Warm Up #1 (No Measure) 4:00 Row 10 Schwimmer 10 Lizard – Rotate – Perfect Stretch Each Side 5 Dive Bomber 5 Burpees Then: :90 Russian Baby Makers Weightlifting 2: Kettlebell Flow (E3MOM For 5 Rounds) 5 Reps Of Each Movement For Both Sides: – Single Russian Swing . KB Snatch . Push Jerk – KB OH LungeWork Up In Weight Through Sets Metcon 3: Corona Cage Wod #7 (No Measure) E3MOM18 6-12 Burpee Box Jumps 12 Deadlift @ 30-40% 1RM 12-18 Cal Row

5RFT: (KBS/ShuttleRun)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #278 (Push Up) (No Measure) 2 Rounds Of: 20 Jumping Jacks 10 Ups & Downs (5/5) 5 Inch Worm 100m Run Then: :45 Doorway Stretch Each Side Gymnastics 2: Push-ups (Every :90) Every :90 For 6 Sets: Perform 7-10 Reps (@ Conrolled Speed) Kneeling Push Ups / Push Ups / Deficit Push Ups 15 Plate / Parallette Push Ups / Weighed – Always The Same Number / If You Mastered It w./ 10 Reps, Go On w./ The Next Harder Variation – Metcon 3: 5RFT: (KBS/ShuttleRun) (Time) 5RFT: 10 KBS @ 24/16...

Team #6

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #277 (Back Squat) (No Measure) 2 Rounds Of: 100m Run 4-Way Banded Glute Activation – 20 Steps Per Direction, 5 Squats After Each Direction 8 Plank Into Dragon + Rotate Each Arm (4/4) 12 Squat Into Lateral Lunge (Kossack) (6/6) Weightlifting 2: Back Squat (4×4) 10:00 To Work Up, Then: E3MOM12 4 Reps @ 85% 1RM Team WoD 3: Team #6 (DU/PullUp/Row/HCL&J/WallWalk) (AMRAP – Rounds and Reps) AMRAP 18 25 Double Unders 20 Cal Row 15 DBL DB Hang Power Clean & Jerk @ 15 / 10 KG 10 Pull Ups 5...