Monday, October 11th 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

B2. PNF hamstring stretch

– Contraction for 5 seconds pulling against the band with your foot

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

C. Specific

2 sets

5/5 Face up chinese plank + knee drive

10 Prone press facing ground

50’ Broad jumps


A: Metcon (Weight)

Power Clean + Front squat

5 x 1 + 1 @ascending

No Fail!!!
Goal: Finding power threshold in the clean

This is not a 1RM, so you should plan to hit roughly 90-95% of your clean. This complex is intended to find the spot where you can produce maximal force and speed in the clean, if you are reaching a weight that causes failure you are well beyond this threshold. The intention is to lift a heavy power clean and reinforce the use of the legs.

Opposing force: Slingshot

In order to get from the power position to extension with as much force behind the bar as possible,we want to see you aggressively pushing the floor away with your legs as your torso and upper back remains rigid and arms stay relaxed. Getting to extension should be the most aggressive and rapid portion of the lift, where the weight shifts from the heel, to midfoot and the bar greatly accelerates to a point of weightlessness. However in reality the bar is never actually weightless, 200lbs is 200lbs, and you will have to constantly pull against the weight of the bar to sling shot back underneath it in order to receive it. It’s a game of opposites, when we want the bar to go up, we push the floor down with our legs. When we want to get ourselves down under the bar, we pull up against the weight of the bar and receive it in a strong flat foot position, catching with your legs.


B: Metcon (Weight)

Build to a 3RM Box squat @parallel

– No fail!!!!
Goal: Increasing Hip Speed

I know, I know, as CrossFitters we are indoctrinated on full ROM, which is a very good thing. But did you know that quarter squats have been scientifically proven to increase an athlete’s vertical drastically better than any other type of movement. The vertical is dependent on hip speed, and this is the reason for today, not necessarily to make your squat better, but to increase your hip speed in order to produce force.


C: Metcon (7 Rounds for time)

Every 3 mins for 21minutes

300/200m Row

12 GHD sit-ups

4 Burpee + sandbag over box 48/40″, 150/100lbs
Goal: Hip Power Endurance introduction

We are using low rep movements that are easier on the CNS. Make sure you are ready and prepared to send it on each round, these are high intensity intervals in the true sense of the words.

High intensity doesn’t necessarily equal high speed, thinking about speed is really only going to be beneficial on the GHD sit-ups and in transitions, leaving the row and the burpee sandbag, as movements where we need to be more precise. On the rower you should be maintaining a cadence of 28-32 s/m, with the damper setting at a level that allows for an accelerated drive in the stroke… consistently. Switching the focus from ‘speed’ to stroke rate/resistance (distance/Force) will effectively cause more power per stroke, a more precise speed. On the burpee + sandbag, you need consistency as well, it’s going to be beneficial to be fast here and send it each round, but not at the liberty of consistency.

Finally, the scoring will be important for you to focus on, knowing the split times of each round will allow us to be more accurate in our consistency.

Row: Focus on Extending the hips for more power/stroke

GHD sit-up: Brace the core and remain in a hollow position the entire rep. In the bottom of the GHD sit-up as the hands tap the floor, you should be able to draw a straight line that intersects your knee, hip, shoulders and hands.

Burpee + sandbag over box: Stay consistent, there is a lot of hip movement per rep, so think about one movement at a time moving smooth and methodically. Rushing through these reps will not be of much benefit.


D: Metcon (No Measure)

3 sets

10/10 Front Rack Bulgarian Split squats @light + tempo 4-0-X-0

50′ Sled push @moderate

Rest 3mins
Goal: Quad strength hypertrophy and acceleration

Accessory can be viewed sometimes as non significant, which is honestly the case sometimes. However, in a power endurance cycle, you should view this piece as extremely significant in our goals. It should feel strong and controlled on the front rack BSS, for best bang for you buck add a tempo. The sled push should be an all out sprint, you should attack your sled like a football player!

Session 2


A: Metcon (12 Rounds for time)

Bike erg

12 x 1,500m

3mins rest b/w
Goal: Increasing Anaerobic Threshold

Think about pacing, try and go as fast as possible but holding onto a cadence and pace time as best as possible over the 12 sets. We can do this by trying to make sure we have as little difference as possible between our best time and worst time of the day.

Post Chain

B: Metcon (No Measure)

4 sets

8/8 RNT RDLs + Reach

6 Good mornings @mod

Rest as needed
Goal: Posterior chain strength and stability