Saturday, June 19th 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

B2. PNF barbell/plates calves stretch

5 repetitions/side

– 5 seconds contraction, pushing against the ground with the ball of your feet

– 5 seconds stretch, moving your heels down toward the floor

https://www.youtube.com/watch?v=p4QXrH9rqBU

C. Specific

2 x

5/leg Single leg Hip Thrust

3 High Box Jumps

Weightlifting

A: Metcon (No Measure)

3 sets @technical weight

3 Muscle Snatch in deep Squat

5 Sots press

Rest as needed between sets
The goal here is to improve your ability to use your upper body in the receiving position in order to stabilize/lock the bar over your head

Power

B: Metcon (Weight)

2-3 x EMOM 6 minutes

Min 1,4: 2 Power Snatch @80%+

Min 2,5: 3/leg Single leg Box jumps @AHAP

Min 3,6: 3 Snatch Deadlift @100%+ of 1RM

Rest 3 minutes between each EMOM
Score is weight on Power snatch

Here is why we use those movements:

Power Snatch This is the main lift/the one used to develop your power. It combines speed and load.

Single leg jumps: This one is used to isolate the speed. Make sure you move with speed.

Snatch Deadlift: The one isolates the load. You do not have to move with speed. For the purpose of today, you have to lift the bar as if you were about to do a Snatch. Hips a little lower than for a regular Deadlift.

Accessory

C: Metcon (No Measure)

Single leg banded Hip Thrust

3 rounds, each for time

8 explosive reps left

8 explosive reps right

6 explosive reps left

6 explosive reps right

4 explosive reps left

4 explosive reps right

Rest 90 seconds between sets
Goal: Lower body power endurance

We isolate the glutes here because it’s a super important muscle for the hip extension and athletes usually neglect it.

Metcon

D: Metcon (Time)

For time

30 Thrusters 185/125lbs

Every time you break perform 60 Double unders
Goal: Improve your performance in workouts with one single movement

Points of performance:

– You must be able to perform sets of 5 reps minimum for each of your sets.

Session 2

Conditioning

A: Metcon (Calories)

Anaerobic threshold

Assault bike

2 rounds

1:30 Max cal

Rest 3 minutes

1 min max cal

Rest 3 minutes

30 sec max Cal

Rest 3 minutes
Goal: Improve power endurance on the Assault bike

Points of performance:

– Find the highest speed you can hold for the whole time. I do not want your speed to drop after the first half.

Odd Object

B: Metcon (No Measure)

OH yoke hold in Split position

5 x 10-15 seconds hold
Goal: Receiving position of the Jerk (stability +++)

If you do not have access to a yoke, you can perform regular Jerk recovery

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