FT: (MU/Thruster)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #261 (Thruster) (No Measure)

Mobility/Activation:

4-Way Banded Glute Activation

20 Steps Per Direction, Followed By 5 Air Squats

General Warm Up:

3 Rounds Of:

12 Spidermans (Plank Into Dragon 6/6)

10 WBS

8 Kang Squats w/ 15/10er Plate

Weightlifting

2a: Thruster Warm Up (No Measure)

Barbell Thruster Complex – Empty Bar, 5 Reps Of Each

Shoulder Press

Front / Back Pelvis Tilt In OH Pos.

Front Squats

:05 Paused Push Press

Max. Shoulder Ext. While Keeping Neutral Spine

:05 Paused (In Dip On The Way Up) Thruster

Thruster

2b: Thruster (1 RM)

20:00 To Find A New 1 RM !!!

Metcon

3a: Muscle Up Warm Up (No Measure)

On The Low Rings:

2×5 False Grip Ring Rows + 3 Pulls To Hip (Use Hip)

1×5 Hip Pull To Transition To Jumping Dip

Then, On The High Rings:

2×3 Kip Swings On Rings

2×2 Big Kips w/ Pulling Rings To Hips

1x 1-3 Muscle Up Turnovers (No Dip)

3b: FT: (MU/Thruster) (Time)

For Time:

9 Jumping Bar Muscle Ups

15 Thrusters @ 42,5/30

Rest 1:00

7 Jumping Bar Muscle Ups

12 Thrusters @ 42,5/30

Rest 1:00

5 Jumping Bar Muscle Ups

9 Thrusters @ 42,5/30

TimeCap: 10:00

RX+:

9 Muscle Ups

15 Thrusters @ 52,5/35

Rest 1:00

7 Muscle Ups

12 Thrusters @ 52,5/35

Rest 1:00

5 Muscle Ups

9 Thrusters @ 52,5/35

Hard Work Pays Off

4: Barbell RDL´s (3×10)

All Sets @ The Same Weight w./ Low Speed