CrossFit Bielefeld – CrossFit
Warm-up
1: Endurance Warm Up #18 (No Measure)
AMRAP5
100m Run
20 Jumping Jacks
10m Walking Lunges
20 Mountain Climber (10/10)
10 Jumping Squats
Then:
:45 Fragon Each Side
10/10 Ext. / Int. Rotation (Egypt Style)
Gymnastics
2: Pull-ups (EMOM10 )
EMOM10
Perform 3-5
:04 Negative Pull Ups / Kipping Pull Ups / Strict Pull Ups / C2B / Weighted C2B
– Always The Same Number / If You Mastered It w./ 5 Reps, Go On w./ The Next Harder Variation –
2: Pull-ups (EMOM10 )
EMOM10
Perform 3-5
:04 Negative Pull Ups / Kipping Pull Ups / Strict Pull Ups / C2B / Weighted C2B
– Always The Same Number / If You Mastered It w./ 5 Reps, Go On w./ The Next Harder Variation –
2: Pull-ups (EMOM10 )
EMOM10
Perform 3-5
:04 Negative Pull Ups / Kipping Pull Ups / Strict Pull Ups / C2B / Weighted C2B
– Always The Same Number / If You Mastered It w./ 5 Reps, Go On w./ The Next Harder Variation –
2: Pull-ups (EMOM10 )
EMOM10
Perform 3-5
:04 Negative Pull Ups / Kipping Pull Ups / Strict Pull Ups / C2B / Weighted C2B
– Always The Same Number / If You Mastered It w./ 5 Reps, Go On w./ The Next Harder Variation –
Metcon
3a: Toes To Bar Practice
Knees To Ellbows: (Strict)
Lying On The Floor, With A Partner
Practice Hollow Position
Change Between Hollow & K2E – Maintain Tension (Use PVC)
Try In Hang,
Then:
5x Knees To Hip High w./ Kip Swing
5x Knees To Shoulder High w./ Kip Swing
5x Knees To Ellbows w./ Kip Swing
Then:
Try To Add A Kick At The Highest Point For Kipping Toes To Bar
If It Works Well, Try The Gymnastic Variation w./ Straight Legs
3b: 15-12-9-12-15 (T2B/HSPU) (Time)
For Time:
Buy In: 30/20 Cal Row
Then:
15-12-9-12-15
Toes To Rings
Hand Release Push Ups
Buy Out : 30/20 Cal Row
TimeCap: 18:00
RX+:
T2B
Strict HSPU
Hard Work Pays Off
4: Hard Work #226 (Intervall) (Time)
5 RFT:
25 Double Unders
15 Wall Balls @ 9/6
25 Double Unders
Rest :60