WoDs & News

Friday, June 25th 2021

CrossFit Bielefeld – CrossFit Warm-up (No Measure) A. General 3 rounds 30sec Row or Bike 30 sec Single arm bottom up KB press (15s/arm) B. Mobility Rotating scorpions 60 seconds C. Specific 3 sets 5 Barbell elbow rotations 5 x 1 1/4 barbell press 5 Push press Weightlifting A: Metcon (Weight) EMOM 12minutes Odd: 3 strict press + 3 push press @80% of strict press Even: 100m Run or RowScore: Weight used across each set Scaling options Beginner EMOM 12 Odd: 3 strict press + 3 push press @moderate Even: 100m Run or Row Intermediate As written COMP 2-3 x...

Friday, June 25th 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 – Mid traps B2. PVC lying Prone press 10 repetitions https://www.youtube.com/watch?v=h5WwBjG9Kzs C. Specific 2 sets 5 Scap Pull 5 Front rack KB Paused Squat (2 seconds pause at the bottom) 5 KB Strict Press 25’ KB OH Carry Gymnastics A:...

Thursday, June 24th 2021

CrossFit Bielefeld – CrossFit Warm-up (No Measure) A. General 2 rounds 30sec row or bike 30sec Air squat 30sec high box step ups B. Mobility B1. Soft Tissue Mobilization Foam roll/Lax ball Lats, traps, hip flexors spend 30 sec/body part/side (3mins total) B2. Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 2 sets -20sec Hollow rocks -7 Tall kneeling Banded Angels -5 Broad jumps -3 Tempo OH Squat @ (4.2.X.1) Gymnastics A: Metcon (No Measure) Candle Sticks For 10 mins: Practice The Candle stick progression Candlestick to pistol Candlestick (both feet) Elevated...

Wednesday, June 23rd 2021

CrossFit Bielefeld – CrossFit Warm-up (No Measure) A. General 2 rounds 30sec Bike/Row/Ski 30secs of 1 air squat every 2,4,6 seconds B. Mobility Standing banded psoas march 20 alternating reps https://www.youtube.com/watch?v=FDoih85T5vo C. Specific 1 Set -5/5 Airplanes -10 Jumping squat -7/7 bulgarian split squats -3 Back squats @2-10-X-1 Weightlifting A: Metcon (Weight) 3 sets 3 Back Squats @80%+ of max Squat 3/3 Back Rack Lunges @65% of Max Squat 15 UB Wall Balls @20/14lbs Rest 3minsScore: Weight used across each set on the Back squat TC: 15mins Scaling options Beginner 3 sets 3 Back Squats @Heavy 3/3 Bodyweight lunges 15...