Friday, August 6th 2021

CrossFit Bielefeld – CrossFit

Warm-up (No Measure)

A. General

3 rounds

30 sec Row

30sec on

Banded air squats*

Reverse plank

Double unders


B. Mobility

Quadruped rear shoulder stretch

30 sec/side

C. Specific

2 sets

9 Hollow banded lat pull downs

7 Transition muscle ups

Transition mu progression


Floor transitions, knees bent o


Floor, legs straight



Advanced +:

5 x (1 box transition mu + 2 pause ring dips)


A: Metcon (AMRAP – Reps)

EMOM 6mins

3 Ring Muscle-ups

Max Cal Row
Score: Total cals

Scaling options


EMOM 6mins

3-5 Russian dips*

Max cal row

*Set up two boxes and have athletes use their feet on the floor as support


EMOM 6mins

3-5 Russian Dips or Box supported ring mu

Max cal row


10 rounds, each for time

3 Ring Muscle-ups

250m Ski

Rest 1:1


B: Metcon (Time)

3 rounds for time

15 Bar facing Burpees

400m Run

15 OH Squats 115/75 lbs

KG: 50/35

Score: Time

TC: 15mins
Scaling options


3 rounds

8-12 Bar facing Burpees

200m Run

15 OH Squats @moderate


3 rounds

12-15 Bar facing Burpees

400m Run

15 OH Squats @9565 lbs


3 rounds for quality

15 Bar facing Burpees

400m Run

15 OH Squats @115/75

Extra Accessory

Metcon (No Measure)

3 rounds

5-10 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.