Sunday, June 13th 2021

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