5RFT (DL/MU)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #116 (No Measure)

10/10 Lunge + Twist

20 Paused (:03) Air Squats

10 Broad Jumps

10/10 Single Leg KB Deadlifts

Then:

15m Duck Walk (Slowly)

10/10 Twisted Downward Dog

Gymnastics

Pull-ups (Strength Cycle)

Chin Over Bar Hold:

Level 1: 3x Max Hold Supinated (Accu. Over 1:30 – LV2)

Level 2: 3x Max. Hold Pronated (Accu. Over 2:30 – LV 3)

Level 3: 3x Max. Hold Pronated +10/5 KG

Aktive Hang:

Level 1: 3x Max. Hold (Accu. Over 2:00 – LV2)

Level 2: 3x Max Scap Squezzes (Accu. Over 50 – LV 3)

Level 3: 3x Max. Scap Squazzes + 10/5 KG

Pull Ups:

Level 1: 3×5 :10 (5/5) Negative Pull Ups

Level 2: 3x Max. Strict (Inverted) Pull Ups (Accu. Over 20 – LV3)

Level 3: 3×5 Weighted Pull Ups – Increase Weight Over Time

Metcon

5RFT (DL/MU) (Time)

5 RFT:

12 Deadlifts 102,5/70 KG

4 Muscle Ups

Rest 1:00

Timecap: 11.00

Scaling: MU – Muscle Up Transition @ Low Rings

Hard Work Pays Off

Hard Work #56 (Time)

8 RFT:

250m Row

Rest :90