Friday, June 25th 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

– Mid traps

B2. PVC lying Prone press

10 repetitions

C. Specific

2 sets

5 Scap Pull

5 Front rack KB Paused Squat (2 seconds pause at the bottom)

5 KB Strict Press

25’ KB OH Carry


A: Metcon (No Measure)

Band assisted single leg raise (Handstand)

5 x 3/leg
Goal: Handstand stability and control

Points of performance:

– Hold every rep for 1-2 seconds before switching leg



B: Metcon (Weight)

2-3 x EMOM 6 minutes

Min 1,4: 3 Press against pins

Min 2,5: 6 Wall Balls @20/14lbs, 10-12feet

Min 3,6: 3 Push Press @80%+

Rest 3 minutes between each EMOM
Score is load on Push Press

Here is why we use those movements:

Push Press: This is the main lift/the one used to develop your power. It combines speed and load.

Wallball: This one is used to isolate the speed. Make sure you move with speed.

Press against pins: The one isolates the load. In this one you simply have to press as hard as possible for 3 seconds for each rep.


C: Metcon (No Measure)

3 sets

6 Low ring explosive face pull

20 sec Elbow Plank

6 Low ring explosive face pull

Rest 60 seconds
Goal: Improve Ring Muscle-ups efficiency

Points of performance:

– Hold every rep for 2 seconds at peak contraction (top)



D: Metcon (Time)

10 Rounds for time

5 Burpees to target 6/4″

10 CTB

30 Double-unders
Goal: Gymnastic endurance

Points of performance:

– Main goal is CTB here. This is where you can lose the workout.

-You have to be strategic in the Burpee and DU so you can be efficient on the CTB. It does not mean to do them unbroken, but you have to attack the CTB and be able to jump on the bar fast. That being said, pace yourself on the Burpees and breathe on the DU.


E: Metcon (No Measure)

Bird dog

3 x 10/side

Rest 60 seconds between sets

Hold every rep for 6 seconds

Points of performance:

– Hips MUST NOT move when extending arm and leg




Shoulder Health

F: Metcon (No Measure)

Bent over DB Lateral raise

3 x 15/arm
Goal: Shoulder stability

Points of performance:

– Switch arm every 5 reps (30 reps total)