Tuesday, June 15th 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

– Lats

B2. PVC Prone Press

10 repetition, slow and controlled


C. Specific

3 sets

5 Shoulder extensions https://www.youtube.com/watch?v=wW-GAz2CTCM

5 Wallball @12 feet or as high as possible

10 Banded Hollow body lat Pulldown


A: Metcon (No Measure)

Free handstand drill

3 x 20-30 seconds hold



B: Metcon (No Measure)

5 sets

20 Banded Triceps extension @fast

10 Kipping HSPU

Rest 90 seconds
Goal: Pressing Power-endurance

We use a pre-fatigue method here. In other words, we fatigue a specific muscle used in the main movement first. This should stimulate your body differently and make your body adapt and better to move under fatigue.

Points of performance:

– You must be able to perform the HSPU in 2 sets max.

– Beginner: do them elevated (with mats for your head)

– Advanced: add a deficit


C: Metcon (No Measure)

4 sets

3 Press against pins**

5/side EXPLOSIVE Landmine Row + Press

Rest 60 seconds
Goal: Pressing power

**Hold every rep for 3 seconds pushing as hard as you can



D1: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes


KB Snatch 32/24kg

Ring muscle-ups

*Rest 5 minutes*

D2: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes


KBS 32/24kg

Goal: Flexion extension endurance

We use the KB for the Snatch in order to improve your ability to produce power evenly with your right and left arm.

Points of performance:

– Use your hip to create acceleration on the swings.

– Use the snap back on the Muscle-ups (fast W position with the arms, pull right before moving into the rings)


E: Metcon (No Measure)

Star plank

30 sec ON/30 sec OFF for 8minutes

Alternate sides each interval