CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #279 (Thruster) (No Measure)
4-Way Banded Glute Activation – 20 steps Per Direction + 5 Squats
10 Burpees AFAP
20 Jump Squats
10 Burpees AFAP
Then:
20 Paused (@ Bottum Pos.) WBS @ Easy Weight
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 @ 77,5% 1RM
Team WoD
3: 8RFT (CalRow/FSQ/HSPU) (Time)
8 Rounds – Alt. Full Rounds w./ A Partner (4/4)
12/7 Cal Row
8 Goblet Squats @ 24/16
2 Wall Walks
TimeCap: 12.00
RX+:
12/7 Cal Row
8 Front Squats @62,5/42,5
6 Strict HSPU
Hard Work Pays Off
4: Hard Work #236 (Accessory) (No Measure)
3x :60 Wall Sit @ Parallell
– Rest :90 –
