WoDs & News

FT (SKI/BIKE/ROW)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #46 (No Measure) 2 Steady Rounds Of: 10 Empty Bar Thrusters 20 Calorie Row 10 Scap Push Ups Then: 10 Dive Bomber Gymnastics 2: Pull-ups (Every :90 For 12 Rounds) Every :90 4 Strict Pull Ups @ 50X0 Change Grip Each Round (Sup/Pro) Use Band If Needed Metcon 3: FT (Ski/Bike/Row) (Time) For Time 30/20 Calorie Ski 40/30 Calorie Air Bike 50/40 Calorie Row Timecap: 12 MinutesWork In 2 Heats – Seperatet By 4:00 ()

3RFT (BURPEE/SDLHP)

CrossFit Bielefeld – CrossFit Warm-up 1: Warm Up #45 (No Measure) 3 Steady Rounds Of: 5 Burpee Box Jumps (Step Down) 10 Wall Balls (Light) 15 Russian KB Swings @ 16/12 KG Then: 25 Banded Good Mornings @ 31X1 Weightlifting 2: Back Squat (E2MOM 10×2) Start w./ A Light Weight & Work Up Thru Sets To A Heavy Double! Metcon 3: 3RFT (Burpee/SDLHP) (Time) 3 RFT 15 Burpees To A Target 30 SDLHP @ 35/25 KG Timecap: 12 Minutes ()

Friday, November 12th 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 -Lats -Pecs B2. Prayer stretch 2-3 sets of 5 deep breaths Rest as needed between sets https://www.youtube.com/watch?v=umCOjch2kG0 C. Specific 3 sets 5/leg Deficit Shrimp Squats 5 Pike pull on rower https://www.youtube.com/watch?v=eV0sY-gQlrg 5 Btn push press 5 Jerk Balance Weightlifting Push...