3RFT: (Row/Lunges/ PullUps)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #265 (Thruster) (No Measure)

:30 Bike / Ski w/ Glute Activation Band Around Knees

5m Duck Walk Steps w./ Plate OH

10m Bear Walk (5 Forward + 5 Backward)

5m Duck Walk Steps w./ Plate OH

:30 Bike / Ski w/ Glute Activation Band Around Knees

Then:

20 Scap Pull Ups

10 Kip Swings

Internal Shoulder Rotation Stretch, :60/Side

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, Then:

E2MOM 5×5 @ 70% 1RM

Metcon

3: 3RFT: (Row/Lunges/ PullUps (Time)

3RFT:

400/300m Row

20 Step Through Lunges (1 Leg Forward + Backward =1)

10 Strict Pull Ups

TimeCap: 11.00

RX+:

Strict C2B Pull Ups

Hard Work Pays Off

4: Back Rack Jumps (4×10)

– Touch & Go

– Stay In Place (Just Jump Up!)
@ 35/25 KG

Rest As Needed – Jump Explosiv!

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