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
– Mid traps
– Lats
B2. Floor lat stretch
5 reps/side
https://www.youtube.com/watch?v=QVvdOWh74_4
B3. Banded Hip mobilisation
30 sec/side
https://www.youtube.com/watch?v=EdVwHDRjEUk
C. Specific
3/3 per arm Single arm anti-rotational Dead bug
https://www.youtube.com/watch?v=tZ18L42oRlo
5/5 Seated vertical band pull
https://www.youtube.com/watch?v=tUU-0soQOrE
5 Bent over W (Hold every rep for 2 seconds at the top)
Gymnastics
A: Metcon (No Measure)
Muscle-up transitions on boxes
3 x 5
Rest as needed between sets
Goal: Improve your ability to create muscle tension fast when moving into the rings in your Muscle-ups
Points of performance:
– Aim to turn proud in the dip position. Try to move forward, not down. Look forward!
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Gymnastics
B: Metcon (No Measure)
5 sets
2 Negative Strict Muscle up with 5 seconds hold just after turnover (rings touching the chest)
Rest 90-120 seconds between sets
Goal: Improve strength at turnover position
Points of performance:
– Do not reach muscle failure
– Jump up
Accessory
C: Metcon (Distance)
Seated High Box Jump
5×5 @as high as possible
Rest as needed between sets
Goal: Reduce loading while still working on lower body power
Points of performance:
– Lift your feet from the floor before every jump
– Aim to make your HIPS travel as high as possible in the air
Metcon
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
30/25 Cal Row
15 Air Squats
6 Bar Muscle-ups
Goal: Pulling endurance
Points of performance:
– Go mod-hard on the row.
– use the Air Squat as recovery in the workout
– Create as much acceleration with your swing on the Muscle-ups
Core
E: Metcon (No Measure)
Side plank lateral raise
3 x 12/side
No rest between sets and sides
Goal: Improve your ability to stabilize your spine
Points of performance:
– 12 reps must be done unbroken. Choose weight accordingly.