Friday, October 15th 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. Push-up plank to shoulder extension on parallette or boxes

10 repetitions

C. Specific

5 Scap pulls

10 Slam ball

10 Sit-up drill

30 seconds Deep Goblet Squat hold (bottom)


A: Metcon (No Measure)

Elevated arch to hollow drill

3 x 5

Hold every rep for 2 seconds
Goal: To learn how to properly contract when moving from arch to hollow



B: Metcon (5 Rounds for reps)

5 sets

15 Cal Ski sprint

5 Weighted Strict CTB @RPE8/10

Max unbroken BMU

Rest 3mins
Goal: Upper pull strength + power endurance

This workout is not for time, it will not be very beneficial for athletes to treat it this way, we are just looking for an effort on the machine that allows athletes to maintain a constant effort with little rest point in transition to the bar muscle up effort.

Powerful transition

From the arch position, make sure you are attempting to create speed by using the legs, core and upper back. All three equally engaged, the problem is the loss of translation of power that happens when we neglect one of these areas of engagement. You want to feel tension in all areas created by a strong full grip around the pull up bar and pointed toes that are squeezing together. After the swing your hips should be as close to the bar as they will get, and with full engagement, you will want to not pull yourself up but push the bar down and away with straight arms in an aggressively fast, but smooth nature.

Once you have reached a height where the chest is above the bar is when athletes are cued to „throw the head through,“ sometimes this works, but for a bar muscle up, it is inefficient as it generally causes a premature turnover. As the body raises, you should rather think about quickly bringing your feet backward to create forward rotation. Given the right timing, you should feel a more effortless transition AROUND the bar, with „straight enough“ arms, rather than fight through the transition. This is the difference between a ring and a bar muscle up that many of us get confused with. We want to see your bodies traveling around the bar, not throwing your upper bodies through the bar, that doesn’t work as well here.


C: Metcon (No Measure)

EMOM 8minutes

8 OHS 75/55 lbs + 6 Box jumps 30/24″

Rest 2 minutes

EMOM 8minutes

4 Hang Squat Snatches 75/55 lbs + 6 Box jumps 30/24″
Goal: Lower Body Endurance

Today’s metcon is going to be a straight up anaerobic threshold of the lower body. You will need to get all of the work done within each min, the first emom will be fairly straight forward with the OH squats being fairly controlled and the box jumps being more dynamic. This contrast will work well for maintaining a lower heart rate. When you get to the second EMOM be prepared for very elevated heart rate. As the hang squat snatches are more dynamic in nature, and you being under more fatigue, will cause the heart rate to spike. These are mini intervals with a major intensity.

OHS: Keep the bar travelling in a straight, verticle line. Maintain your upper back tension.

Hang squat snatch: Use the hips! Your legs will be tired, but we still need to use them!

Box jumps: Extend your hips and land softly to conserve energy.


D: Metcon (Weight)

3 sets

12 Alternating Renegade Rows@heavy

8 Ring Face pulls
Goal: Upper pull strength reinforcement



Movement Conditioning

E: Metcon (No Measure)

100 Strict TTB
Goal: Developing TTB capacity through gymnastics compression.

Please lower under control without releasing tension. Think of the reps as touch n go, there is a big benefit to controlling the eccentric portion of each rep. If your legs are ‘falling’ you need to come down and take a rest. These are not for time, but for quality.


F: Metcon (No Measure)

Pallof Press

3 x 8/side

Hold every rep for 5 seconds with arms extended
Goal: Lateral Anti rotation Core stability