Friday, June 25th 2021

CrossFit Bielefeld – CrossFit

Warm-up (No Measure)

A. General

3 rounds

30sec Row or Bike

30 sec Single arm bottom up KB press

(15s/arm)

B. Mobility

Rotating scorpions

60 seconds

C. Specific

3 sets

5 Barbell elbow rotations

5 x 1 1/4 barbell press

5 Push press

Weightlifting

A: Metcon (Weight)

EMOM 12minutes

Odd: 3 strict press + 3 push press @80% of strict press

Even: 100m Run or Row
Score: Weight used across each set

Scaling options

Beginner

EMOM 12

Odd: 3 strict press + 3 push press @moderate

Even: 100m Run or Row

Intermediate

As written

COMP

2-3 x EMOM 6

Min 1,4: 3 Press against pins

Min 2,5: 6 Wall Balls @20/14, 12 feet

Min 3,6: 3 Push Press

Rest 3 minutes between each EMOM

Metcon

B: Metcon (Time)

10 rounds for time

4 Burpee box jump overs 24/20″

10 Hang cleans @115/75lbs

30 double unders
KG: 53/35

Score: Time

TC: 15mins

Scaling options

Beginner

10 rounds

4 Burpee box jump overs @low

10 Hang cleans @light

30 single unders

Intermediate

10 rounds

2-4 Burpee box jump overs 24/20″

10 Hang cleans @95/65lbs

15 double unders

COMP

10 Rounds for time

5 Burpees to target

10 CTB

30 Double unders

Extra Accessory

Metcon (No Measure)

Bird dog

3 x 10/side

Rest 60 seconds between sets

Hold every rep for 6 seconds
– Hips MUST remain stable when extending arm and leg

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