Tuesday, June 22nd 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

– Mid traps

– Lats

B2. Floor lat stretch

5 reps/side


B3. Banded Hip mobilisation

30 sec/side


C. Specific

3/3 per arm Single arm anti-rotational Dead bug


5/5 Seated vertical band pull


5 Bent over W (Hold every rep for 2 seconds at the top)


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!



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


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


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


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.