Saturday, November 6th 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

– Lats

– Pecs

B2. Push-up plank to shoulder extension on parallette

10-15 reps

B3. Banded ankle mobility

10 reps/ankle

C. Specific

5/side Banded Trap-3 raise

10 Elevated arch to hollow

5 Lat to fly + glide swing

Then, EMOM 3

8/6 Cal Row Sprint


Metcon (Weight)

5 x 5 Weighted Bar Muscle ups*

Rest 3mins

*Weighted with a med ball between feet
Goal: Gymnastics Pulling Strength

We will use the weighted bar muscle up to increase your capacity for gymnastics pulling strength. The reason we want to use a medicine ball between the feet is to keep the weight at the end of the lever of your body, this will force into a faster turnover rather than if the weight was on your chest in the form of a weighted vest.

Speed in the turnover

Given the right timing, you should feel a more effortless transition AROUND the bar, with „straight enough“ arms, rather than fight through the transition. This is the difference between a ring and a bar muscle up that many of us get confused with. We want to see your bodies traveling around the bar, not throwing your upper bodies through the bar, that doesn’t work as well here.


Metcon (5 Rounds for reps)

5 sets

3 Bench press @Heavy

5-7 Ring muscle ups

5-7 Strict Ring dips

Rest 3mins
Goal: Gymnastics Pressing strength endurance

View this as a cascade of muscle fatigue, designed to improve your strength endurance in the ring mu.

Weight on the bench press should be heavy for 3 reps but not maximal.

Stay tight from head to toe on both ring movements.


Metcon (AMRAP – Reps)

For reps

2mins Box jumps 30/24″

2mins Wall ball 30/20lbs

2mins Devils Press 2×50/35lbs

2mins Wall ball 30/20lbs

2mins Box jumps 30/24″

2min Rest, then

Metcon (Time)

Reps completed for time, partition how you like
Goal: Increasing power endurance

Move with purpose

Your goal is to go faster than 10mins in the second portion of the Metcon, without dogging the first portion. Don’t be afraid of fatigue and move with purpose from the beginning.

Box jumps: Be consistent

Wall ball: Relax and Breathe!

Devils press: DB’s follow the chest

If you pull the DB’s too early and the chest is not in the lead, there will be basically zero applicable force production. You need to use the momentum out of the burpee to create effective energy transfer into the DB’s by driving your chest up as the hips extend with straight arms.


Metcon (AMRAP – Reps)

EMOM 10minutes

Min 1: 10-16 pistols

Min 2: 15-20 TTB
Goal: Gymnastics Speed Threshold

Maintain a high speed the entire time over each set. You have to be able to go fast.

Pistol: Hold your L and maintain your core compression to incorporate tension. Tension in the core will allow for better speed from the bottom.

TTB: Fast cycle

For speed purposes, you want to try to reduce the time in the bottom, during the swing, while keeping the movement powerful. This means you need to brace the core properly and shorten the swing. Try a few reps beforehand placing a foam roller on its end behind your heels when hanging from the bar. Your goal is to be able to do TTB without hitting the foam roller to tighten up your swing. The closer you can place the foam roller directly under the bar, the tighter your swing will have to be.

Shoulder Health

Metcon (No Measure)

Posterior cuff drop and catch with ball

3 x 10/shoulder


Session 2


Metcon (Distance)

Row @RPE 5/6

30mins Row


perform distance done in the 30minutes in LESS than 30minutes (faster!)
Goal: Continuous Row + Negative Split


Metcon (No Measure)

Band Rotation

3 x 10/side

Hold 2 seconds at peak contraction for every repetition