CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #140 (No Measure)
3 Rounds Of:
:30 On / :15 Off
DB Deadlifts
Empty Bar Paused OHS
Dead Hang
Burpees
Then:
:60 Sitting Partner T-Spine Stretch
Skill Practice
Bar Muscle Up Practice
Strenght Component:
– Good Chin Over The Bar (Without The Head In The Neck)
– Good Chest To Bar (Without Reaching Forward – Ellbows Back, Not Down)
– Hip To Bar
Technique Component:
– Kipping (Arch – Hollow)
– Kipping Ring Row (Pull To Hip & Hip Swing)
– Jumping Bar Muscle UP
Hip Drive, Not Arm Pull (Magic Happens In The Hip! The Arm Just Slightly Pull A Little Bit!)
– Low Bar Box Drill
– Hip Drive w./ Feet Against The Box, Feet Down For Right Rotation
– Try To Float A Little Bit, When Eyes & Shoulders Are Higher Than The Bar
– Make The Fastest Sit Up Ever Done!!!
Metcon
AMRAP12 (OHS/BMU) (AMRAP – Rounds and Reps)
AMRAP12
2 Overhead Squats @ 42,5/30 KG
1 (Jumping) Bar Muscle Up
4/2, 6/3, 8/4, etc…
Hard Work Pays Off
Hard Work #80 (Time)
For Time:
18-15-12-9
Row for Calories
Hand Release Push Ups
RX+ HSPU