Saturday, June 26th 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

– Pecs

B2. Prayer stretch

3 x 3 long breaths with extended spine

https://www.youtube.com/watch?v=umCOjch2kG0

C. Specific

With an empty barbell,

2 sets

5/leg RDL

5 High pull with arms only

5 Tall Clean

5 Broad Jumps

Weightlifting

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.

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Power

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.

Accessory

C: Metcon (No Measure)

3 rounds

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

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Metcon

D: Metcon (Time)

9-7-5 Deadlifts 315/225lbs

21-15-9 TTB

Rest 1:1

21-15-9

Deadlift 155/105lbs

TTB
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.

Session 2

Conditioning

A: Metcon (5 Rounds for calories)

Anaerobic threshold

5 rounds

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.

Odd Object

B: Metcon (No Measure)

For quality

150-100-50′

Bear hug Carry (Sandbag or D-ball)

Sled Push
Walking all the way!