CrossFit Bielefeld – CrossFit
Warm-up
1a: Warm Up #111 (BMU) (No Measure)
3 Rounds Of:
15 Plate Ground To Overhead
10 Kip Swings
10 Pull Overs w./ A DB On A Med Ball
150m Run
Then:
1:00 LAX Ball Lat Smash Each Side
1:00 Puppy Dog Stretch
1b: Power Snatch Warm Up (3 Position) (No Measure)
W./ An Empty Bar – 3 Reps At Each Position – All Power Snatches:
Power Position
Hang (Above The Knee)
Hang (Under The Knee)
Repeat w./ Light Weight (Around 30/20)
CrossFit Open
2a: CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
2b: CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Skill Practice
3: Toes To Bar Practice
10x Kipping
5x Knees To Hip High w./ Kip Swing
5x Knees To Shoulder High w./ Kip Swing
5x Knees To Ellbows w./ Kip Swing
Then:
Try To Add A Kick At The Highest Point For Kipping Toes To Bar
If It Works Well, Try The Gymnastic Variation w./ Straight Legs