Tuesday, November 2nd 2021

CrossFit Bielefeld – Competition

Warm-up (No Measure)

A. General

3 rounds @increasing intensity each round

2min Bike/Row/Ski

30 sec scorpions

5 Hand release push-ups

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Lats/Pecs

B2. 3 x 10 Hanging scapular cars


C. Specific

3 sets

20 Hollow rocks

5 Beat swings

5-10 Butterfly progression progression

Note: You can do this same progression with a kipping motion rather than butterfly if that suits you better.

Butterfly progression:

*Use a CTB version

-Circles on box a box

-One leg

-One butterfly at a time

-consecutive butterfly’s

-tighter kip butterfly’s



Metcon (No Measure)

10mins Practice:

Headstand push to plank
Goal: Develop gymnastics body control and awareness about the shoulder joint

Focus on controlling the positions with your core, being confident, and pressing through the floor with speed to the plank position.



Metcon (Distance)

Every 2 mins x 6 sets

20/16 Cal Row

2 Weighted Deficit kipping HSPU

*Choose your weight and deficit

Note: Can modify to strict, banded, piked on a box
Goal: Gymnastics Power Conditioning

Core compression

Focus on creating as much speed as possible through the kip, starting from the core in the bottom, and exploding out through your arms in the follow through for seamless pressure through your hands. You can use boxes or parallettes for the deficit and a weighted vest to weight the movement.

Do not add reps if you are maxed out in your vest and in your deficit, increase your speed within the rep and learn to apply more force.


Metcon (Weight)

EMOM 3minutes

3-6 Strict weighted CTB

Metcon (AMRAP – Reps)

Every 2 mins x 5 sets

20+ unbroken CTB

No rest between emoms
Goal: Gymnastics pulling, Strength & Speed Endurance

Strict CTB

Be fast on the concentric drive and controlled on the way down. Do not allow your speed to bleed into the eccentric portion, this will ruin your body’s ability to adapt to gaining strength.


This is about refining the butterfly and the amount of CTB’s you can complete with SPEED, as soon as your speed slows or your grip becomes taxed you need to come down. This is in order to make sure that every set is consistent, it will inevitably get challenging to hold.

Remember to try and make the bottom and the top smooth, and every portion of the rep is controlled.


Metcon (AMRAP – Rounds and Reps)

4 sets

AMRAP 4minutes

17 TTB

25′ HS Walk

1min Active recovery between rounds:

Heavy rope single-unders, complete a double under every 5-10 reps

Note: Modify to 50′ if your a body weight ninja
Goal: Increase core and shoulder stability capacity

We are teaching your body to recover during work as the heavy rope and the unfamiliar single unders coupled with double unders will keep the core and shoulders engaged. At this point, try and focus on maintaining your coordination as you bring your breathing and heart rate down.

TTB: Focus on speed and tension in the bottom of the rep to cycle the TTB with speed.

HS walk: Remember that the speed of your hands must follow the momentum created by your lean. Meaning, the further your toes are ahead of your hands, the more forward momentum you will create, therefore your hands will have to move faster. This is how you control your speed and stability.

Movement Conditioning

Metcon (No Measure)

100 Front rack lunges 45/35lbs, not for time
Goal: Unilateral post chain endurance


Metcon (Weight)


12 DB Suitcase side bends @mod

25ft/side Suitcase carry @heavy
carry is the score.

Goal: Lateral Core Strength & Stability