Friday, November 12th 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



B2. Prayer stretch

2-3 sets of 5 deep breaths

Rest as needed between sets

C. Specific

3 sets

5/leg Deficit Shrimp Squats

5 Pike pull on rower

5 Btn push press

5 Jerk Balance


Push Jerk (5x 1+1 @ascending)

5sets @Ascending

1 Push Press

1 Jerk

Rest as needed

Goal: Overhead Power Threshold

This should be a maximal effort for the push press but manageable for the Jerk. You should end up failing a push press along your way in this session. You need to „push“ hard.

Think of a vertical line

if you sacrifice a vertical line to produce more force into your bar, you will quickly notice that the force translates into nothing. The max push press is very evident of this. Therefore your dip must be short, vertical, and powerful.


Front Squat (2RM)

Goal: Squat power threshold

Our max effort squat today is in the form of a 2RM front squat, many of you were successful in the 3RM, this was a strength threshold. Now we move to two reps and it becomes slightly more about power than absolute strength. All this means is that concentric speed is even more helpful at 2 reps than it is at 3 reps. So focus on the stretch reflex out of the hole and attempt to drive as hard as possible THROUGH the barbell, not just into the barbell.


Metcon (Time)

3 rounds

10 DB hang cleans 2×70/50lbs

10 Strict HSPU

right into

3 rounds

20 DB Step ups 1×70/50lbs, 24/20″

50′ HS walk (25’/25′)
Goal: Upper pull/push strength endurance

We created this piece to take a break from our power focus and include elements of a push pull that we’ve seen in the open and in the quarter finals. You will notice that we will begin to integrate these styles of metcons as we move closer to the fitness phase and the two phases blend together.

Move quickly and move with confidence. A workout like this is built for you to be quick but be careful because it’s also built to limit you in the second portion.

Shoulder Health

Metcon (Weight)

3 x 20 alternating KB pull through
Goal: Shoulder Stability



Metcon (Weight)

EMOM 12minutes

Min 1: 12 Pulls on the rower @RPE 10 + damper 10

Min 2: 6 Banded Broad jumps

Min 3: 2 Power snatch @80%
Goal: Increasing power endurance

We will pre fatigue the speed of your pull and your hip extension each round ahead of the snatch.

Min 1&2: Speed focus

Min 3: Power focus



Metcon (Weight)

EMOM 10minutes

Min 1: 100′ Farmer Carry @mod

Min 2: 8 Incline DB bench press @heavy
Score is weight on the Bench Press

Goal: Upper body Pull/Push Strength Hypertrophy

You should be able to sustain the same weight for all 10 mins but the focus is on the Incline DB press being very heavy, while the farmers carry is just movement without allowing your upper body to rest.