5RFT: (CalBike/DBStepOvers/Rope)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #283 (Push Up) (No Measure)

20 Band Pull Aparts

20 Scap Pull Ups

Then: 2 Rounds Of:

16 Empty Bar Front Rack Reverse Lunges (8/8)

16 Empty Bar Push Presses

10/7 Cal Bike Sprint

5/5 Scorpions

Gymnastics

2: Push-ups (Every :90)

Every :90 For 6 Sets:

Perform 7-10 Reps (@ Conrolled Speed)

Kneeling Push Ups / Push Ups / Deficit Push Ups 15 Plate / Parallette Push Ups / Weighed

– Always The Same Number / If You Mastered It w./ 10 Reps, Go On w./ The Next Harder Variation –

Metcon

3a: Rope Climb Practice (5:00)

Practice:

– Long Arms

– Leg Work On A Box

3b: 5RFT: (CalBike/DBStepOvers/Rope) (Time)

5RFT:

10/7 Cal Bike

10 DB Step Overs @60/50 & 2×15/10

2 Rope Climbs

– Rest 1:00 –

GOAL: 14.00

RX+:

2×22,5/15

Legless Rope Climb

Hard Work Pays Off

4a: Muscle Up Warm Up (No Measure)

On The Low Rings:

2×5 False Grip Ring Rows + 3 Pulls To Hip (Use Hip)

1×5 Hip Pull To Transition To Jumping Dip

Then, On The High Rings:

2×3 Kip Swings On Rings

2×2 Big Kips w/ Pulling Rings To Hips

1x 1-3 Muscle Up Turnovers (No Dip)

4b: Hard Work #239 (Gymnastics) (No Measure)

E3MOM12

4x 1 Muscle Up + 1 Dip