Thursday, November 11th 2021

CrossFit Bielefeld – CrossFit

Warm-up (No Measure)

A. General

60 seconds Row/Bike/Run/Ski @Easy

20 In and out squats

10 prone PVC btn press

B. Mobility

PNF hamstring stretch


5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

C. Specific

2 sets

6 Cal Machine @hard

10 RDL’s @Ascending

5 Elbow rotations

5 Push press

3 Jerks


A: Push Jerk (5 x 1+1 @85%+)

5sets @85%+

1 Push Press

1 Jerk

Rest as needed

Score: Max Weight

TC: 15mins

Scaling options


Push press + Jerk

5 x 3 + 1 @ moderate


As written


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

1,2,3,4, etc. Deadlifts 275/185lbs

4,8,12,16, etc. Cal Bike/Row/Ski

Score: Rounds + reps

Scaling options


1,2,3,4, etc. Deadlifts @moderate

2,4,6,8, ect. Cal Bike/Row/Ski


1,2,3,4, etc. Deadlifts @225/155

4,8,12,16, ect. Cal Bike/Row/Ski

Extra Accessory

Metcon (Weight)

EMOM 10minutes

Min 1: 100′ Farmer Carry @mod

Min 2: 8 Incline DB Bench press @heavy
Goal: Upper body Pull/Push Strength Hypertrophy

You should be able to sustain the same weight for all 10 mins but the focus is on the Incline DB press being very heavy, while the farmers carry is just movement without allowing your upper body to rest.