Friday, August 6th 2021

CrossFit Bielefeld – Competition

Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

2 minutes Row or Bike

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Lats

B2. Prayer stretch with foam roller

3 x 5-6 deep breaths

https://www.youtube.com/watch?v=umCOjch2kG0

C. Specific

2 sets

5 Barbell pullover lying on floor

5/leg Split stance Good morning

5 Behind the neck snatch grip Thrusters

Weightlifting

A: Metcon (Weight)

5 sets

1 Snatch lift off to knee

1 Snatch lift off to pocket

1 Power Snatch

From empty bar to 50%
This is a technical piece. Keep weight low and focus on your positions.

Shoulders must be above the bar for the whole duration of the first 2 reps and should move back only after the bar reaches the hips for the Power Snatch.

Weightlifting

B: Snatch

2 rounds, each for quality

8 @115/75lbs

6 @155/105lbs

4 @185/125lbs

Rest 5 minutes

Or 50-60-70%

Gymnastics

C: Metcon (10 Rounds for time)

10 rounds, each for time

3 Ring Muscle-ups

250m Ski

Rest 1:1
Goal: Muscle-up comfort and endurance

Points of performance

– Aim for every set unbroken.

– Keep in mind that we are on a lower intensity day. Speed on the Ski can be slower. Just maintain your heart rate at 80% and focus on creating speed on the Muscle-up turnover.

Metcon

D: Metcon (Time)

3 rounds for quality

15 Bar facing Burpees

400m Run

15 OH Squats 115/75lbs

Same pace from start to finish
Goal: Improve your performance in triplets of 12-16 minutes

Points of performance

– Start with a pace you know you can maintain for the whole 3 rounds.

– Drive your knees on the run and let your hips drive you forward

– Use your upper back in the OH Squats to lock the bar OH.

Accessory

E: Metcon (No Measure)

3 rounds

5-10 Strict Ring Dips

10 „Lu“ raises

Rest 60 seconds
Goal: Upper body strengthening

Just move smoothly here. No rush. Hips AND shoulders should move down and up on the Ring Dips.

()

Session 2

Conditioning

A: Metcon (10 Rounds for time)

Every 3 minutes for 30 minutes

30 Cal Row

60 Double unders
In this conditioning piece you will accumulate a lot of DU. If you’re not used to doing above 400, then reducing the number of rep for each set might be a good idea.