CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #281 (Pull Up) (No Measure)
2 Rounds Of:
300m Row
:30 Dead Hang
3 Rope Pulls (Lying To Stand)
10 Kip Swings
Then:
:30 Puppy Dog
:30 Lat Stretch Left
:30 Puppy Dog
:30 Lat Stretch Right
:30 Puppy Dog
CrossFit Open
2a: CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
2b: CrossFit Games Open 16.1 Scaled (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Skill Practice
3: Double Under Practice (No Measure)
Practice For 5:00 – Step By Step:
1) 50 UB Single Unders
2) 20 UB Penguin Claps (Focus On Rebound Jump & Arm Rhythem)
3) 10x 5 Single Under + „1“ Double Under And Stop!
4) 10x 5 Single Under + „1“ Double Under And Go On!
5) Minimize The Single Under Step By Step To 1 Single + 1 Double
6) Go For 10x „2“ UB Double Under And Stop!
7) Don´t Rush!!!! Go For 3, Then 5, Then 10 etc. And Stop
– Control Is The Key – You Get It From Consistency!!!!!