CrossFit Bielefeld – CrossFit
Warm-up
1a: Warm Up #115 (Thruster & Burpee) (No Measure)
3 Rounds Of:
12/9 Cal Row
10 Ground To Overhead @ 10/5 KG Plate
8 Lateral Burpees Over The Rower
Then:
2:00 Deep Squat Work
10/10 Empty Bar Front & Back Rack Rotations
1b: Thruster Warm Up (No Measure)
Barbell Thruster Complex – Empty Bar, 5 Reps Of Each
Shoulder Press
Front / Back Pelvis Tilt In OH Pos.
Front Squats
:05 Paused Push Press
Max. Shoulder Ext. While Keeping Neutral Spine
:05 Paused (In Dip On The Way Up) Thruster
Thruster
CrossFit Open
2a: CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
2b: CrossFit Games Open 16.5 Scaled (Time)
For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing Burpees
Skill Practice
3: Rope Climb Practice (EMOM10 x 1 Rep)
Practice:
– Long Arms
– Leg Work On A Box