CrossFit Bielefeld – CrossFit
Warm-up
1a: Warm Up #82 (Squat Clean) (No Measure)
3 Rounds Of:
10 Plate Clean & Jerks
10 Burpees to Plate
:30 Dragon Stretch Each Side
:30 Hang (Dead Pro. / Dead Sub. / Active)
Then:
2:00 Per Side Lat Smash With Ball
1b: Clean Warm Up (No Measure)
Barbell Clean Complex – Empty Bar, 5 Reps Of Each
Clean Grip Deadlift
Clean High Pull
Muscle Clean
Front Squat
Power Clean
Squat Clean
CrossFit Open
2a: CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
2b: CrossFit Games Open 16.2 Scaled (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
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Skill Practice
3: HandStand Practice
Handstand Hold:
Practice Lockout
Then, w./ 2 Spotters:
Into HS From Lunge Position First With:
One Leg Lifted
Kicking Up Themself
Kicking Up From Standing Position
Practice Balance – Hold Form & Tension