CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #293 (Deadlift) (No Measure)
10/10 Lizard – Rotate – Perfect Stretch
Then, 2 Rounds Of:
5 Scap Pull Ups
10 Slow Jefferson Curl
15 KB Deadlift
20 SL Hip Thrust (10/10)
Weightlifting
2: Deficit Deadlift (8×3 E2MOM @ 60% 1RM)
Use A 15 Eleiko Bumper Plate For This
7:00 To Work Up, Then:
E2MOM 3 Reps @ 31X1 For 8 Rounds @ 60% Of Your „Normal“ Deadlift!
Metcon
3: FT: (Thruster/D-Ball BSO) (Time)
For Time:
35 Thrusters @ 25/15
35 D-Ball Box Step Overs @ 30/20 & 60/50cm
– Rest 2:00 –
25 Thrusters @ 35/25
25 D-Ball Box Step Overs @ 30/20 & 60/50cm
– Rest 2:00 –
15 Thrusters @ 45/35
15 D-Ball Box Step Overs @30/20 & 60/50cm
TimeCap: 16:00
Hard Work Pays Off
4: Hard Work #248 (Gymnastic) (3 Rounds for reps)
3 Rounds For Reps – Climb The Ladder
2-4-6-8-10…
Unbroken Toes To Bar
:15 Seconds Rest Between Sets / :90 Between Rounds
