Friday, November 5th 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

C. Specific

3 sets

5/leg Deficit Shrimp Squats

5 Pike pull on rower https://www.youtube.com/watch?v=eV0sY-gQlrg

5 Btn push press

5 Jerk Balance

Weightlifting

Push Jerk (5 x 5 @75-80%)

Rest 2-3mins

Goal: Increasing Jerk Volume

Here is our introduction to barbell cycling in the Jerk, try and use the heavier end of this percentage, if you can, and keep the barbell moving, TNG at the shoulders.

Create and Maintain tension in the legs and torso\

Keeping tension in the legs and torso is of utmost importance, to do this effectively, as the bar comes down to meet your shoulders think about pressing up through the bar against the weight of it, as it presses your body down to the bottom of the dip where you will aggressively change direction in the concentric drive of the next rep.

Strength

Back Squat (12 x 2 @30-40% + mod bands)

Rest 30 seconds between sets

Goal: Increasing concentric speed in the squat

100% effort

We want to be able to increase your rate of acceleration out of the bottom of the squat in order to produce better force in the future. You must understand that the speed should only happen in one direction, UP. During the descent you need to be under control with no part of your body relaxed.

Down = Control

Up = Speed

Metcon

Metcon (Time)

6 rounds for time

30/25 Cal Ski

15 Snatch 95/65 lbs

Rest 2mins between rounds

High intensity! no pacing!
Goal: Speed endurance

Move with high intensity, do not pace yourself. This is why we have 2 full minutes of rest, you are not expected to get exactly 1:1 work to rest, so even though you may fully recover in the first couple of rounds, keep in mind you shouldn’t fully recover for all six rounds. You need to push hard enough to make this happen.

Ski: Use your body weight to your advantage with gravity, keeping your arms and shoulders relaxed until the follow through at the end of each stroke.

Snatches:maintain a rigid torso, keeping the hips down on every rep. Don’t get lazy with the hips

Accessory

Metcon (No Measure)

5 sets

6/6 Landmine Clean & press @mod

8 Seated band rows

60sec rest
Goal: Upper back power & strength hypertrophy

Power

Metcon (Weight)

3 sets

EMOM 3minutes

Min 1: 50ft Sled push @moderate + sprinting

Min 2: 10/8 Cal Assault Bike @RPE 10

Min 3: 2 Squat cleans @80% + Blocks above knee

3min rest between sets
Goal: Increase Power Endurance

We will use the anaerobic system as a pre-fatigue to increase your ability to be powerful under fatigue in the lower body. Your goal is to move with as much speed as possible in the first two minutes, then try to create as much localized acceleration in your hip extension during the squat clean, remember to focus on absorbing the load with the legs in reception.

Min 1: Speed focus

Min 2: Stamina focus

Min 3: Power focus

Core

Metcon (Weight)

Bear Crawl Sled drag

3 x 50’@light-mod
Goal: Increase Power in the core

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