CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #276 (Pull Up) (No Measure)
2 Rounds Of:
10/7 Cal Bike
:20 Dead Hang (Supinated In R2)
:60 Lat Smash (Other Side In R2)
10 Empty Bar Bent Over Row
10 Hollow Rocks (Slow)
Then:
:60 – :90 PVC Partner Stretch Behind The Back
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 –
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: 20-15-10 (DBSteOvers/WBS/T2B) (Time)
For Time:
20-15-10
DB Box Step Overs @ 15/10 & 60/50
WBS @ 9/6
Toes To Rings Or V-Ups
TimeCap: 14:00
RX+:
20-15-10
DB Box Step Overs @ 22,5/15 & 60/50
WBS @ 15/9
Toes To Bar
Hard Work Pays Off
4: Hard Work #235 (Intervall) (Time)
3RFT:
15/10 Cal Row
10 Lateral Burpees Over The Rower
Shuffle Sprint 12,5n & Back + 25m & Back
– Rest 1:30 –
