Sunday, June 27th 2021

CrossFit Bielefeld – CrossFit

Warm-up (No Measure)

A. General

3 rounds

30sec Bike/Row/Run

10 glute bridge floor presses

B. Mobility

Push-up plank to shoulder extension on parallette or boxes

10 repetitions

https://www.youtube.com/watch?v=FBqJU7k6-w8

C. Specific

3 rounds to progress loading in the following:

-Yoke carry

-Farmers Carry

-Sled push

*Coaches:

The warm-up is a great time to assess and correct the below POP’s with your athletes in detail.

Metcon

A1: Metcon (3 Rounds for weight)

EMOM 32minutes

50′ Yoke carry @mod

50′ Farmer Carry @mod

50′ Sled push @mod

50′ Burpee broad jump

Score: 3 separate scores for the separate total loads used on each movement across all sets.
Scaling options

50′ Yoke carry @mod

-30sec or 50ft heavy object hold (hug, zercher, front rack, back rack)

50′ Farmer Carry @mod

-30sec moderate object grip in place lunges or 50ft object farmers carry

50′ Sled push @mod

-30sec KB goblet squats or jumping air squats

-50ft object push

A2: Metcon (No Measure)

Alternative option:

EMOM 32minutes

30sec Barbell rack rack hold @mod

30sec Farmer Carry Lunges @moderate

30sec Assault bike OR KB goblet squats @24-16KG*

30sec Burpee broad jump (in place)

Extra Accessory

Metcon (No Measure)

Cool down 3-4 minutes on bike or rower

Lower Body Flow

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