Monday, June 21st 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

– Glutes

B2. PNF Elevated Pigeon stretch

5x/leg

– Contract for 5 seconds by pushing against the box with your knee

– Stretch for 5 seconds by moving your upper body toward the box

C. Specific

5 Foam roller wall slide

5/5 KB Snatch @24/20KG

5/5 Single Leg Deficit Hip Thrust @bodyweight

Then, EMOM 3

50’ Broad Jumps or 1 ascent Stairs Jumps

Weightlifting

A: Metcon (Weight)

Slow pull Clean

5×3 From empty barbell to 60% of max Clean
Goal: Pull position

Forcing you to pull slowly will give you time to understand how your body is positioned and it should help you improve your motor pattern.

Points of performance:

– Slow pull until the bar is at mid thigh

– Keep the bar close to the body, especially the thighs.

()

Speed + Strength

B: Metcon (No Measure)

3 sets

3 Back Squats @80%+ of max Squat

Rest 2 minutes

3 Back Rack Lunges @70% of Max Squat

Rest 2 minutes

6 Squat Clean @60% of Max Squat

Rest 2 minutes

15 Wall Balls 30/20lbs, unbroken

Rest 2 minutes
This week, for our power day, we use the burlgar method. This method consists in using 4 exercises from the heaviest to the lightest. This is why we calculate all the weights relatively to the same lift.

Accessory

C: Metcon (No Measure)

3 sets

5 Banded lateral single leg Jump left

20 sec Weighted Pistols Hold at bottom left

Rest 30 sec

5 Banded lateral single leg Jump right

20 sec Weighted Pistols Hold at bottom right

Rest 30 sec
Goal: Improve stability in your pistols

In this piece, we pre-stimulate your stabilizers in order to wake them up and make your pistols more efficient. We use the isometric contraction on the Pistols because we want you to build comfort and strength at the bottom of the movement + we want your tendons to be stronger.

()

Metcon

D: Metcon (6 Rounds for reps)

2 rounds

AMRAP 2minutes

DB Step-ups 24/20″, 1×50/35lbs

Rest 1 minute

AMRAP 2minutes

HSPU

Rest 1 minute

AMRAP 2minutes

HS walk – 25’ = 1 rep

Rest 1 minute
Goal: Improve your capacity to keep moving of use really short rest in high volume sets

Points of performance:

– Keep moving on the Step-ups

– Force yourself to rest maximum 10 seconds on the HSPU

– Drop and go on the HS Walk. Reduce the length of your sets if needed.

Core

E: Metcon (No Measure)

Tall kneeling Slam ball

3 x 18

Rest 20 seconds after rep 6 and 12

Rest 60 seconds between sets
Goal: Flexion power endurance → improves TTB

Points of performance:

– Throw the ball AS HARD AS YOU CAN for every rep

()

Session 2

Conditioning

A: Metcon (Time)

Fartlek style

Run

5 rounds

400m @Easy

200m @mod

200m @easy

200m @Hard
Like for last week:

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.