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. Prayer stretch
3 x 3 long breaths with extended spine
With an empty barbell,
5 High pull with arms only
5 Tall Clean
5 Broad Jumps
A: Metcon (Weight)
Clean From power position
5×3 From empty barbell to 60% of max Clean
Goal: Improve 3rd pull
Points of performance:
– Aim to connect the bar to the shoulders as soon as possible on the turnover
– Minimize time in the air. Your goal is to create tension to slow the bar down as soon as possible.
B: Metcon (Weight)
2-3 x EMOM 6minutes
Min 1,4: 3 Quarter Squats @80%+ of max BS
Min 2,5: 6 Seated High Box Jumps @AHAP
Min 3,6: 3 Hang Power Clean @80%+ of max Clean
Rest 3 minutes between each EMOM
Score is load on Hang Power Cleans
Here is why we use each movement:
Hang Power Clean: This is the main lift/the one used to develop your power. It combines speed and load.
High Box jump: This one is used to isolate the speed. Make sure you move with speed.
Quarter Squat: The one isolates the load. You do not have to move with speed. For the purpose of today, we use the quarter variation because according to recent studies, this is the range of motion that will improve your power the most.
C: Metcon (No Measure)
5/side Explosive Standing Banded Psoas March
20 sec/side Single leg hold on bosu
20 Alternated Step-ups 1×50/35lbs
Rest 60 seconds
D: Metcon (Time)
9-7-5 Deadlifts 315/225lbs
Goal: Improve your capacity to cycle heavy Deadlifts in workouts
We combine the Deadlift with the TTB today in order to fatigue both the core and the grip, two possible limiting factors. Have that in mind and focus on keeping your upper back engaged.
A: Metcon (5 Rounds for calories)
15 UB Wall Balls 20/14lbs
1min Max Cal Assault bike
Rest 2-4 minutes
Goal: Power endurance under fatigue
The purpose here is to improve your capacity to develop power after an effort. For example, doing a workout on a machine where you need to go hard.
B: Metcon (No Measure)
Bear hug Carry (Sandbag or D-ball)
Walking all the way!