20-15-10 (DBSteOvers/WBS/T2B)

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 @ 12/9

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 –