Tuesday, August 3rd 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

– Pecs

B2. Push-up plank to shoulder extension on parallette

10 repetitions

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

C. Specific

2 sets

5/5 single leg RDL + Knee drive @double light KBs https://www.youtube.com/watch?v=2yyHn2K1JAc

10 Empty barbell Bent over row

5 Empty barbell press (Snatch grip behind neck)

2 Wall climb (Hold the second for 10 seconds at the top, nose to the wall)

Weightlifting

A: Metcon (Weight)

Slow Snatch high pull

3 x 3 @empty bar to 50%
Goal: Improve bar path

We programmed this drill to help you keep the bar close to your body and to help you move your hips and shoulder at the same rate.

This drill will also help you be patient and reach the hips before using your arms.

Weightlifting

B: Metcon (Weight)

EMOM 10minutes

6/4 Cal Ski + 2 Snatch @65%
Athlete: Both exercises in the same minute.

Goal: Flexion/extension endurance

The Snatch must feel light here. You should be confident to grab the bar quickly after the Ski and might even think about doing TNG reps.

Gymnastics

C: Metcon (AMRAP – Reps)

EMOM 10minutes

6-10 reps Burpees with vest 20/14lbs
Goal: Burpees conditioning

If you do not have a vest, then increase the number of repetitions, but do not go super fast here. We are on a lower intensity day.

Metcon

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 16 minutes

50 DB Step-ups 1×50/35lbs, 24/20″

150 Double-unders

50 GHD Sit-ups

50 DB Cleans 1×50/35lbs, 24/20″

150 Double unders

50 GHD Sit-ups
Goal: Improve comfort in chipper style workouts

Points of performance:

– Remember that we are on a lower intensity day, so do not go all out in this workout. Pace yourself and move methodically.

Accessory

E: Metcon (No Measure)

12-9-6

Bent over DB Rows

Toe touches
This piece is for quality. No rest between exercises and sets, but make sure you perform full range of motion on the rows and you feel good contractions on the toe touches.