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)

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


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.


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.


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


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.


Session 2


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


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