Monday, August 2nd 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

– Calves smash

B2. Weighted PNF calves stretch (barbell or plates)

5 reps per legs (may be performed single or double legs)

https://www.youtube.com/watch?v=p4QXrH9rqBU

C. Specific

2 sets

5/5 Bent over alternated Y arm raise

10/leg Jumping Bulgarian split Squat bodyweight

10 fast banded horizontal row

3/leg Shrimp Squat hold https://www.youtube.com/watch?v=c5ylmWT8YFo

Strength

A: Back Squat (2×5 then Max Reps)

5 @65%

5 @75%

Max rep @85%

rest as needed between sets

In the next 3 weeks, we will get through a Squat, press and Deadlift progression in order to improve your sub max endurance. We start this week with 2 sets of 5 and then max reps. Next week we do the same thing with sets of 3 and last week with sets of 1. Each week the % will slightly increase.

For the max reps, I want you to fight hard mentally for the last reps, but you must not fail any reps. Failing would affect your body too much for the rest of the week.

Gymnastics

B: Metcon (AMRAP – Reps)

EMOM 10minutes

Odd: 10-15 Kipping HSPU

Even: 15/12 Cal Echo Bike
In a fitness phase, you will see more workout formats like this for gymnastics and weightlifting. Controlled volume in specific time frames.

Today’s goal: HSPU endurance

Points of performance:

– Find a number of repetitions that you can perform unbroken

– Don’t sprint the Bike, but keep a sustained pace to have at least 15 seconds of rest every minute. Reduce number of cals as needed.

Metcon

C: Metcon (3 Rounds for time)

3 rounds, each for time

3-2-1 Legless Rope Climbs

12-10-8 Pistols

Rest 3 minutes between rounds
Goal: Legless rope climb capacity

Points of performance:

– Those intervals (rounds) should take you around 4 minutes each. If you cannot complete the work under 6 minutes, then scale the number of rope climbs

Accessory

D: Metcon (No Measure)

3 sets of

3 rounds for time/quality

10 banded Push-ups

30 Double unders

Rest 90 seconds between sets
Those rounds are not for time. Make sure you perform good Push-ups with full lockout at the end.

In this phase we will work a little more with formats like this where your heart rate is higher in accessories to increase your comfort in that zone.

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Session 2

Conditioning

A: Metcon (6 Rounds for time)

800m @mod

Walk 200m

4 x 200m hard

Walk 100m between each 400

800m @mod
Goal: Improve your ability to keep a fast pace in medium length running distances

In the next 3 weeks, we will progress through a running program designed to help you be comfortable holding a fast pace. We start this week with 200’s and will increase the distance of intervals every week.

Points of performance:

– Make sure that you keep the same pace for the entire 200m.

– Both 800m should be performed with a comfortable pace

Accessory

B: Metcon (No Measure)

Pallof Press in split stance

3 x 5/side
Goal: Core stability

Hold every rep for 2 sec with arms extended

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