Wednesday, June 23rd 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 – Adductor B2. Banded hip mobilisation 10 repetitions/side https://www.youtube.com/watch?v=qvT6u7JV0zU C. Specific 2 sets 5 Plate Goblet Squat + Front to OH https://www.youtube.com/watch?v=VawBoY3uz-g 5 Plate OH Lunges 20 fast plate in and out Weightlifting A: Metcon (Weight) Drop Snatch 3×3 3×2...

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...

Tuesday, June 22nd 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 – Lats B2. Floor lat stretch 5 reps/side https://www.youtube.com/watch?v=QVvdOWh74_4 B3. Banded Hip mobilisation 30 sec/side https://www.youtube.com/watch?v=EdVwHDRjEUk C. Specific 3/3 per arm Single arm anti-rotational Dead bug https://www.youtube.com/watch?v=tZ18L42oRlo 5/5 Seated vertical band pull https://www.youtube.com/watch?v=tUU-0soQOrE 5 Bent over W...

Tuesday, June 22nd 2021

CrossFit Bielefeld – CrossFit Warm-up (No Measure) A. General 1 min row or bike @easy 10 Inchworms 45 sec row or bike @mod 10 banded pull aparts 30 sec row or bike @hard 10 alternating Y arm raises on a box* https://youtu.be/67jI0e8x2T8 B. Specific Bar muscle up drills Everyone: 10 Scap pull + hollow body https://youtu.be/iu7CjzonbZE 3 sets Beginner: 5-7 Beat swings 5-7 Jumping CTB* *Focus on timing the positions of arch to hollow Intermediate: 3-5 Glide Kip 3-5 Hip to Bar Advanced: 3-5 Explosive Arch to Hollow + hip to bar https://youtu.be/qXWM8cvcylk 1-3 Bar muscle ups: Regular, weighted, jumping...

Monday, June 21st 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 – Glutes B2. PNF Elevated Pigeon stretch 5x/leg – Contract for 5 seconds by pushing against the box with your knee – Stretch for 5 seconds by moving your upper body toward the box C. Specific 5 Foam roller wall...

Sunday, June 20th 2021

CrossFit Bielefeld – Endurance Quickie Metcon Metcon (9 Rounds for time) E3MOM for 9minutes 40-50 Cal bike then E3MOM for 9minutes 25 DB Power Clean & Jerk 2×50/35lbs then E3MOM for 9minutes 20 Toe Touches + 20 Alternated V-ups Perform „recovery“ air squats each rest period (1 Air Squat every 4-8 seconds)