CrossFit Bielefeld – CrossFit
Warm-up (No Measure)
A. General
3min Bike,Row, or Ski @easy
100′ Walking lunge
B. Mobility
Foam roller wall slide
10 repetition slow and controlled
https://www.youtube.com/watch?v=VUOVGr8cao0
C. Specific
3 sets
3 PVC shoulder dislocates
6 unweighted step-up overs
100m Sprint on machine
Metcon
A: Metcon (Time)
3 rounds for time
3,000m Bike or 1,200m Row/Ski
30 DB Box step up overs @1×50/35lbs
Every 3 mins complete:
3-5 Wall walks*
*Should never exceed 45 sec
KG: 22.5/15
Score: Time
TC: 35mins
Scaling options
Beginner
3 rounds
2,000m Bike or 800m Row/Ski
20 Box step up overs
Every 3 mins complete:
3-5 Inch worms
*Should never exceed 45sec for the wall walks
Intermediate
3 rounds
3,000m Bike or 1,200m Row/Ski
20 DB Box step up overs @1×35/35lbs
Every 3 mins complete:
1-3 Wall walks
*Should never exceed 45sec for the wall walks
Extra Accessory
Metcon (No Measure)
3 sets/arm
Max Single arm DB strict press *
100′ Front rack carry
No rest between arms and sets
Goal: Pressing control and muscle balance
Points of performance:
– *Hold 1 sec at shoulder before pressing every rep + fast in the way up