CrossFit Bielefeld – Competition
Warm-up (No Measure)
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)
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
B2. Push-up plank to shoulder extension on parallette
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)
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.
B: Metcon (Weight)
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.
C: Metcon (AMRAP – Reps)
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.
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes
50 DB Step-ups 1×50/35lbs, 24/20″
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.
E: Metcon (No Measure)
Bent over DB Rows
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.