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)