Saturday, October 16th 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

C. Specific

3 sets

5/leg Deficit Shrimp Squats

5 Pike pull on rower

5 Btn push press

5 Jerk Balance


A: Metcon (Weight)

EMOM 20minutes

1 Push press + 1 Jerk

Min 0-4: 65%

Min 5-9: 70%

Min 10-14: 75%

Min 15-19: 80% +

% Based off of Jerk
Goal: Power endurance threshold in the Jerk

Exactly like the snatches of this week, we will use this progression to work on the acceleration of the bar using the timing of the hips and arms working together.

Constant pressure against the bar

Focus on using your legs AND you arms to accelerate the bar, they need to work together. We want to see you, not dropping under the bar, but PUSHING yourself under it with constant pressure through the lift.


B: Metcon (Distance)

Deficit* kipping HSPU

10 x 2 @ Tempo: 4-0-X-0

Rest 2mins
*Choose your deficit

If you can perform a True Deficit, shoulders touching knuckles, as well as maintain the tempo, wear a weighted vest.

Goal: Upper body pressing, power

Earlier in the week we performed deficit hspu’s, but in a completely different context. Today we introduce a deeper deficit (hopefully), kipping, a tempo, and low reps. This is to facilitate our goal. Each set you should be fresh and ready to explode upward on each rep with maximal force.

Inverted Thruster

To incorporate more drive and power from the legs, you should focus on bringing the knees down lower towards your elbows, in the bottom of the rep, making the movement resemble an upside down thruster with the legs and hips aggressively driving upward to essentially pull the body up as the arms press the floor.


C: Metcon (Time)

2 sets

10 sec L-sit hold

30 Pistols

rest 30 sec

20 sec L-sit hold

20 Pistols

rest 60 sec

30 sec L-Sit hold

10 Pistols

rest 90 sec
Goal: Lower body + core strength endurance

Core compression and hip flexion strength is a very important gymnastics position to maintain as a foundation and improve as a skill. Today we will pre fatigue the pistol with the L sit, both have a high demand on hip flexor strength from an isometric standpoint.

L sit: Nose to toes

Don’t let your chest pry away, causing a broken core, work on compressing your core to bring your nose to your toes and fighting to maintain the position. Can be done on rings, hanging or on the floor.

Pistols: Hollow position

From the perspective of the midline, it’s best to view this movement as a gymnastics movement rather than a typical weightlifting squat. When you squat with a barbell, it is best to be extended at the spine, when performing a pistol, however, you should be attempting to use your torso to create a hollow body positon. This will allow for more balance and head to toe tension, making it more seamless to hold the L and allow for the knee to track the toe.


D: Metcon (Time)

For Time

30 Cal Echo Bike

30 Dual DB snatch 2×50/35lbs

30 Dual DB Hang clean & jerks 2×50/35lbs

30 DB Front Squats 2×50/35 lbs

30 Cal Bike erg

30 DB Snatch 1×50/35lbs

30 DB Hang clean & jerks 1×50/35lbs

30 DB Box step up overs 24/20″,1×50/35lbs

30 Cal Assault Bike
Goal: Endurance

We are focused here on DB endurance. a large portion of the work will be front loaded and we should understand the first half of this workout is going to take a very long time. It should get exponentially faster as the workout goes on, but at this point you will be at a level of fatigue that moving at faster speeds will be difficult to say the least. All we can say is that this is the goal of the workout, to expect this fatigue and overcome it, realizing that it’s all in the way you begin. Do not bank much effort in the start for the end, because the workout becomes easier in demand, you should be able to maintain a certain level of intensity and speed even though it will be difficult. The question is how much.

The workout uses a back and forth between posterior chain dominant movements to quad dominant movements, so maintain your focus on preserving the lower body. You will be able to recover from pushing the upper body to a threshold.


E: Metcon (No Measure)

Prone incline Trap-3 raise @ light

3 x 10

Hold every rep for 2 seconds
Goal: Engagement of the lower 3rd of the traps (mid-upper) back


Session 2


A: Metcon (3 Rounds for time)



rest 1 min

3km with 20lb backpack/rucksack/vest

rest 1 min

R1 = 1st 3k’s time

R2 = 3k with vest time

R3 = 2nd 3k’s time

Goal: Increasing aerobic base

On the Unweighted portions, you should be in a zone 2 (65% of max HR). The first run should be easy to do this with a little bit of focus.

On the weighted run, you can let your heart rate focus go, and simply focus on moving with quick, short strides.

The last run you may have to really focus on connecting your breathing to your strides in order to recover on the move and descend your intensity to a zone 2. A good goal would be to slow your breathing down to the point where you can breathe only through your nose, using your diaphragm to draw your breath through your belly rather than attempting to suck air in with your nostrils. The nostrils are not meant for the act of breathing, they are just a gateway for air to flow through.


B: Metcon (No Measure)

RDL airplane

3 x 8/side
Goal: Unilateral stability of the hamstrings