Saturday, June 26th 2021

CrossFit Bielefeld – CrossFit

Warm-up (No Measure)

A. General

2 Rounds

60 seconds Row/Bike/Run/Ski @Easy

10 Barbell good mornings

10 Samson lunges

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Specific

2-3 sets

5 Beat swings

5 deadlifts @ascending

Metcon

A: Metcon (Time)

5 rounds

5 Deadlifts @315/225lbs

10 TTB

Rest 5mins

3 rounds

20 Cal Row

20 Deadlift @155/105

20 TTB
KG: 140/100 & 70/50

Score: Total time

TC: 27mins

Scaling options

Beginner

5 rounds

5 Deadlifts @heavy

10 V-ups or Straight leg sit-ups

Rest 5mins

3 rounds

12 Cal Row

20 Deadlift @very light

20 V-ups or Straight leg sit-ups

Intermediate

5 rounds

5 Deadlifts @275/185lbs

10 Toes to eye level or 5 TTB

Rest 5mins

3 rounds

20 Cal Row

20 Deadlift @115/75

20 Toes to eye level or 10 TTB

COMP

9-7-5 Heavy Deadlifts @315/225

21-15-9 TTB

Rest 1:1

21-15-9

Deadlift @155/105

TTB

A2: Metcon (Time)

10 rounds, athletes going round for round, one person working at a time:

5 Deadlifts @315/225lbs

10 TTB

Directly into

120 Cal Row

120 Deadlifts @155/105

120 TTB

Partition any way, one person working at a time

Extra Accessory

Metcon (No Measure)

Bent over DB Lateral raise (iso + dyn)

3 x 15/arm
Goal: Shoulder stability

Points of performance:

– Switch arm every 5 reps (30 reps total)

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