220417

CrossFit Bielefeld – CrossFit

Class WoD

00:00-12:00 WarmUp

12:00-22:00 Practice Rope Climbs

22:00-32:00 Practice Strict Handstand PushUps

32:00-37:00 Prepare for WoD

37:00-55:00 WoD

55:00-60:00 Cooldown & Streich

Trainings Tips

Heute stehen die Skills im Vordergrund.

Übung hilft uns dabei unsere Neurologischen Verknüpfungen zu stärken.

Zusätzlich macht es einfach Spass 😉

Skill Practice

C1: Rope Climb (Practice Legless Rope Climbs)

C2: Handstand Push-ups (Practice)

Conditioning

C3: FT: Climb, WallBall (Time)

5-4-3-2-1

Legless Rope Climbs

50-40-30-20-10

Wallballs @9/6Kg

TimeCap 18Min

Team WoD

Teams of 2

00:00-20:00 WarmUp

20:00-26:00 Practice Rope Climbs

26:00-38:00 WoD 1

38:00-43:00 Rest

43:00-55:00 WoD 2

55:00-60:00 Cooldown & Streich

T1: Metcon (Time)

10-8-6-4-2

Rope Climb

50-40-30-20-10

Wallballs

TimeCap 15Min
Split Reps evenly.

Rest 5Min before WoD 2

T2: Metcon (AMRAP – Reps)

AMRAP 12Min

2 Deadlift @70/47.5Kg

2 Burpees Over Bar

40 Double Under

4 Deadlift

4 Burpees Over Bar

40 Double Under

6 Deadlift

6 Burpees Over Bar

40 Double Under



Continue until Time is up.
Each Athlete has to perform the Deadlifts and Burpees before advancing the Double Unders!