CrossFit Bielefeld – CrossFit
Warm-up
1: Free Warm Up Time (No Measure)
Take 15:00 To Prepare Yourself For The WOD
Team WoD
2a: CFB Team Cup 2020 Wod #1 (Time)
RX
12 RFT – Change Each Movement
15/12 Cal Row
8 Burpee Box Jumps Over (Box Facing)
150/100m Ski
RX+
12 RFT – Change Each Movement
20/15 Cal Row
10 Burpee Box Jumps Over (Box Facing)
60 Double Unders
2b: CFB Team Cup 2020 Wod #2 (Weight)
RX
10:00 For Max Weight – YGIG
AMRAP Front Squats – Choose Weight For Your Own
EMOM – Starting w./ 00.00 – Run 100m Together
– Score Is Total Reps x Weight –
RX+
10:00 For Max Weight – YGIG
AMRAP Thruster – Choose Weight For Your Own
EMOM – Starting w./ 00.00 – Run 100m Together
– Score Is Total Reps x Weight –
2c: CFB Team Cup 2020 Wod #3 (Time)
For Time – Change Like You Want – Only One Athlet Is Working
RX
45/30 Cal Bike
35 SA Devil Press @ 22,5/15
25m Goblet Lunges @ 1×22,5/15
50 Syncro AbMat Sit Ups
25m Goblet Lunges @ 1×22,5/15
35 SA DB Thruster @ 22,5/15
45/30 Cal Bike
RX+
45/30 Cal Bike
35 Devil Press @ 2×22,5/15
25m Regional Style DBL DB Walking Lunges @ 2×22,5/15
50 GHD Sit Ups
25m Regional Style DBL DB Walking Lunges @ 2×22,5/15
35 DBL DB Thruster @ 2×22,5/15
45/30 Cal Bike
Skill Practice
3: Free Skill Practice Time (10:00 – 15:00) (No Measure)
Choose One Of The Following:
1) Kipping – EMOMx10 8-12 Kip Swings
2) Toes To Bar (Kipping – High Knees Hip High – High Knees Chest High – Knees To Ellbows – T2B)
3) Double Under (7 Step Progeression)
4) Rope Climb (Long Arms & J-Hook Leg Technique)
5) Handstand Hold (Wall Or Free)
6) Kipping Pull Up / C2B – EMOM10 x 2-4 Reps
7) BMU