CrossFit Bielefeld – Competition
Warm-up (No Measure)
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)
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
B2. Foam roller + mini band wall slide
10 repetitions slow and controlled
5 elevated hollow to arch https://www.youtube.com/watch?v=-gPSotu632Q
5 Scap pull
5 Fast Burpees
A: Metcon (No Measure)
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)
3 x 8 explosive reps
Rest 60 seconds between sets
Use a supinated grip (palm of your hands facing the ceiling)
D: Metcon (Time)
Burpees to target 6/4″
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)
3 x 30 sec/side Banded external + internal rotation hold