CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #116 (Deadlift) (No Measure)
2 Rounds Of:
10/10 Lunge + Twist
20 Paused (:03) Air Squats
10 Broad Jumps
10/10 Single Leg KB Deadlifts
Then:
15m Duck Walk (Slowly)
10/10 Twisted Downward Dog
CrossFit Open
2a: CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
2b: CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
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!!!!!