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 Warm-up (No Measure) A. General 2 rounds 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating Scorpions B. Specific -5 snatch lift offs -5 Snatch high pulls -5 OHS -5 tall Snatches -5 tempo snatches Weightlifting A: Snatch (7 x 1 @85%+) Rest 90 seconds between sets Score: Max weight TC: 15mins Scaling options Beginner 5 x 3 @Moderate Rest 90 seconds between sets Intermediate As written COMP 1 x 7 @ 70% 3 x 3 @ 80% 7 x 1 @85%+ Rest 10-20sec between reps 90sec between sets Metcon B1: Metcon (AMRAP – Rounds and...

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...

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...

Monday, October 25th 2021

CrossFit Bielefeld – CrossFit Warm-up (No Measure) A. General 2 sets 30sec Row/Bike/Ski 5 RDL Jump @empty bar 10 Rotating T spine squats https://youtu.be/ue3M_kDdX34 B. Specific 3 Hang clean pull 3 Tall power cleans 5 Front rack elbow rotations 3 Tempo power cleans 3 Pause Front squats* *Pause for 2 seconds in the bottom Front rack elbow rotations https://youtu.be/8rqB4j2iUEA Weightlifting A: Power Clean (5 x 1 + 1 @85%+) 5x 1 Power Clean + 1 Squat clean Score: Max weight TC: 10mins Scaling options Beginner 5 x 3 + 3 @Moderate Intermediate As written COMP 7 x 1 + 1...