CrossFit Bielefeld – Competition
Warm-up (No Measure)
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)
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
B2. World greatest stretch
2 x 5 repetitions/side
3 Scap pulls
15 sec Kneeling banded W hold https://www.youtube.com/watch?v=Xv8iibQogT4
5 Snatch Press under https://www.youtube.com/watch?v=TMzpQ6Elis4
1 Snatch pulling complex warm-up https://www.youtube.com/watch?v=2N019sCp5hw
Snatch (3 x 3+1+3 @75-80%)
3 Snatch lift off
Goal: Adding volume to the snatch & Strengthening the snatch start and reception
Here we are preparing for high volume snatching by strengthening the positions required for cycling a heavy bar at the start and finish. You must have a strong first pull and reception in order to cycle effectively.
First pull: Shoulders and hips raise at the same rate on the lift off
During this portion of the lift try and feel your legs pressing the floor way; estimate the distance of the hips to the floor vs the shoulders to the floor. This distance should increase at the same rate as the you move the barbell from the floor to the power position (bar at top of knee-mid thigh).
Squeeze the scap
Your goal is to achieve stability in the shoulders so your legs can work freely underneath a solid midline. focus should therefore be to lock out the elbows and depress the shoulders, in order to squeeze the scap together creating as much compression and contraction in the upper back as possible. Don’t be death gripping the barbell. Relaxing the grip will allow for more effort to be put into contracting the upper back to draw the shoulder blades together. This will increase stability and allow you a more stable reception in your snatch as well as a stronger OH squat.
Front Squat (Cluster sets)
Build to a max unbroken:
1 rep + 10 sec front rack hold + 1 rep
Goal: Squat strength under midline fatigue
Don’t simply push for a big weight here, Notice the difference from the first rep to the last rep in how your body feels, you may learn a lot about your lift for future improvements.
Brace your core on the way down and fight to create acceleration out of the hole.
Metcon (4 Rounds for time)
Every 6 mins x 4
1 Legless rope climb
3 Clean & Jerk 225/155 lbs
5 Ring muscle-ups
1-2 regular rope climbs
Goal: Power endurance
Here you will perform three rounds of the work within the six minute window for four rounds, meaning overall you will do 12 rounds over the 20 mins. This is a gymnastics + weightlifting focus, therefore we want to use speed and consistent transitions in this metcon. At first glance it looks short and powerful which is true, but it will definitely have an endurance element, the work will add up and take its toll.
Legless rope climb: Fast hands
Clean & Jerk: Create tension with your legs
The barbell and the shoulders meet as soon as the feet land in the reception in the turnover. This will allow you to stick the bar in a proper position to drive the barbell overhead from as well as make the clean more efficient to reduce wasted energy.
Ring muscle ups: Create momentum in the turnover
You should not find your feet in front of you when the turnover is finished and you are at the bottom of the dip. Legs should be tight and behind you as you finish the turn over, this will help to create speed and continue momentum through the turnover.
Banded good mornings
3 x 12 @light-mod
Rest 60-90 seconds between sets
Goal: Posterior chain muscle activation
Metcon (No Measure)
Every 2 mins x 10 sets
20/16 Cal Ski @RPE 8
EMOM x 10 sets
10/8 Cal Ski @RPE 9
Goal: Increase Anaerobic Threshold
Put the RPE’s into the context of the workout. RPE 8 means you need 20% left in the tank after each set, but you need to maintain your interval times. RPE 9 means that you need 10% left, this is not a lot and you may fall off pace with an RPE 9.
You must be able to begin to understand what the RPE feels like, this is the most optimal way to train for endurance.
Also, Find your optimal damper setting, don’t just jack it up to 10 and hope for the best, you may be better with a high damper and slower cadence or a lower damper and higher cadence.
The whole point is to learn from your training.
Accumulate 5 minutes of GHD hollow hold
Goal: Isometric core strength endurance
This is an accessory, but it will require mental toughness. Press your hamstring into the pad, don’t hyperextend your knee, but keep it extended.