CFB Team Cup 2020 Wod 1/2/3

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

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