Friday, June 18th 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

– Pecs

B2. Foam roller + mini band wall slide

10 repetitions slow and controlled

C. Specific

2 sets/arm

5 elevated hollow to arch

5 Scap pull

5 Fast Burpees


A: Metcon (No Measure)

3 sets

10 seconds High pull false grip hold assisted

Rest 15-20 seconds

3 Strict Muscle-up transition assisted (your choice)

Rest 60 seconds
Goal: activation before the next piece where we will focus on Power.

We want to force you to create tension in the transition.




B: Metcon (Weight)

2-3 x EMOM 6 minutes

Min 1,4: 3 Weighted Strict Pull-ups

Min 2,5: 5 Slam ball

Min 3,6: 3-6 ring or Bar Muscle-ups

Rest 3 minutes between each EMOM
Score is weight on the Strict pull-ups

This is one of my favorite methods even when it comes the time to work on power. The fact that we work on the 2 components separately before applying them on the gymnastics movement will help you be more powerful.

Here is why we use those movement:

Bar Muscle-ups: This is the main movement/the one used to develop your power. It combines speed and load.

Slam ball: This one is used to isolate the speed. Load MUST be super low. Make sure you move with speed.

Strict Pull-ups: The one isolates the load. You do not have to move with speed.


C: Metcon (Weight)

Pendlay row

3 x 8 explosive reps

Rest 60 seconds between sets
Use a supinated grip (palm of your hands facing the ceiling)



D: Metcon (Time)

For time


Burpees to target 6/4″

GHD Sit-ups

Cal Ski
Goal: Core and upper body pressing endurance

Points of performance:

– Consistency on the Burpees

– Unbroken GHD Sit-ups

– Use your hips on the Skierg


E: Metcon (No Measure)

Contralateral ring plank

3 x 30 sec/side

Rest as needed between sets



F: Metcon (No Measure)

Shoulder health

3 x 30 sec/side Banded external + internal rotation hold