Friday, October 29th 2021

CrossFit Bielefeld – CrossFit Warm-up (No Measure) A. General 2 sets 30sec Row/Bike/Ski 7/7 RDL + Reach 10 Wall balls B. Mobility Banded Couch Stretch 30 sec per side https://youtu.be/lgxiFalRQsk C. Specific 2 sets 4/4 Single leg glute bridge 4 x 1&1/4 Front squats 4 Box jumps Strength A: Front Squat (5 x 5 @87%) Score: Weight across each set TC: 15mins Scaling options Beginner 5 x 5 @Ascending Intermediate & COMP As written Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP 20minutes 20 Alternating DB snatch 1×50/35lbs 10 Burpee box jump over 30/24″ 20/16 Cal RowKG: 60/40 Score:...

Home WOD #237

CrossFit Bielefeld – Home Wod Home WOD #237 (Time) Warm Up: Amrap 7 (for Quality): 50 Single Under 5 Ring Rows 5 Push Ups Skill: Double Under 10 Rounds of: 40 Double Under Unbroken Rest:15 Pick a number you can sustain for at least 10 unbroken rounds. Metcon: 21-15-9-15-21 Push Ups strict chin ups strict leg raises

Wednesday, October 27th 2021

CrossFit Bielefeld – Competition Warm-up (No Measure) A. General 3 rounds @increasing intensity on each round 2 minutes Row or Bike 25’ Bear Crawl (There is no movement at all at the spine) 5/5 Dead bug (Hold every rep for 3 seconds) B. Mobility B1. Soft tissue mobilisation With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side B2. Prayer stretch 3 x 5 deep breaths https://www.youtube.com/watch?v=f_o6EYUZ0xE C. Specific 2 sets 7/7 Single leg RDL + knee drive https://www.youtube.com/watch?v=2yyHn2K1JAc 5 Muscle Snatch in deep Squat 5 Seated high vertical jumps Weightlifting Snatch 1 x 7reps @ 70% 3...

Home WOD #237

CrossFit Bielefeld – Home Wod Home WOD #237 (Time) Warm Up: Amrap 7 (for Quality): 50 Single Under 5 Ring Rows 5 Push Ups Skill: Double Under 10 Rounds of: 40 Double Under Unbroken Rest:15 Pick a number you can sustain for at least 10 unbroken rounds. Metcon: 21-15-9-15-21 Push Ups strict chin ups strict leg raises

Wednesday, October 27th 2021

CrossFit Bielefeld – CrossFit KIDS Warm-up (No Measure) Touch That: Tell the kids something to run to and touch — like something blue, a medball, someone’s elbow, the rower, etc.. Keep the touchables coming fast and see who can keep up. If someone misses the cue before the next one, assign 10 Sit Ups to join back in. Strength A: Metcon (Weight) Back Squat 3×5 @3 sec down Rest 2mins Metcon B: Metcon (AMRAP – Rounds and Reps) Amrap 20mins 10 Wall balls 5 Ring rows Extra Accessory Metcon (No Measure) You Go, I Go: One partner will go at...