Monday, June 14th 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

– Hamstrings

B2. PNF Hamstring stretch

5 repetitions/side

– 5 seconds contraction, pushing against the band with your foot

– 5 seconds stretch, pulling your foot back with the band

C. Specific

3 sets

5/leg Single Leg Hip Thrust

5 Cal fast on bike erg

5/leg Face up chinese plank + knee drive

5 Box Jumps


A: Metcon (Weight)

No feet Power Snatch

5 x 3 @50-60% (Technical weight)

Goal: Receiving position stability and precision

Keeping your feet on the ground will force you to pull yourself under the bar with more speed. This will also help you not overspread your feet.

Points of performance:

– Keep the weight low in order to focus on your technique.


Speed + Strength

B: Back Squat

3 sets

1-2 reps @80-90%

3 explosive reps @55-60%

Max reps tempo 3-1-X-0 @55-60%

Rest 2-3 minutes

Goal: Improve lower body power and power-endurance + improve control in full range of motion

Points of performance:

– First 2 reps MUST be done above 80% of your 1RM

– Reps 3,4,5 MUST be done with speed

– Reps 6 to X MUST be done with control on the way down and with the intent of acceleration as much as possible in the way up

-3-1-X-0 = 3 sec down, 1sec hold bottom, eXplode up, no rest at the top.


C: Metcon (No Measure)

Side lying clam hold

3 sets


Rest 30 sec between sides and sets
Goal: Improve your ability to activate your glute at the same time as your core

Points of performance:

– With band around knees if possible

– Push against the floor with your knee when you hold the position



D: Metcon (Time)

6 rounds for time

14 CTB

14 DB Step-ups 1xDB 50/35lbs, 24″/20″

42 Double unders
Goal: Improve your performance on triplet workouts in the 15-20 minutes time frame

Points of performance:

– Aim for unbroken sets on the Step-ups

– Be strategic on the CTB and try to be consistent from round 1 to 6. Do not start with unbroken sets if you know that you will break in the other sets. Be disciplined and break from the beginning in order to be able to keep the pace until the end.


E: Metcon (No Measure)

3 sets

8 explosive Banded Rotations left

Rest 15 seconds

10 Hollow body rocks

Rest 15 seconds

8 explosive Banded Rotations right

Rest 15 seconds

10 Hollow body rocks

Rest 15 seconds
Goal: Improve your ability to oppose a force and stabilize your body.

Split Jerk is a great example here. Doing this exercise will help you receive the barbell over your head without shaking.


Session 2


A: Metcon (Time)

Ski erg (Fartlek style)

3 sets

Alternate between A and B

Part A:

3 rounds

100m damper at 10 @hard

100m Damper at 1 @easy

Part B:

500m @damper at 5, mod

no rest between parts or sets
Goal: Improve your capacity to keep going in a workout after an intense effort.

For example, if you have to do 50 Wall Balls unbroken and then jump right into 50 Cal Row. we want you to be able to do a quick transition.

A fartlek training is a combination of many intensities within the same workout.

This is why we incorporate the damper at 10. This increases significantly the intensity of your effort.