Tuesday, October 12th 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

B2. Wall slide + raise

10 repetitions

C. Specific

10 Deadbug Pullovers @light KB


5/5 Deficit calves raises


10/10 Seated vertical band pulls



A: Metcon (5 Rounds for reps)

Every 3 minutes for 15 minutes

4-6 Russian Dips

6-9 Ring muscle-ups
Goal: Speed strength in the muscle up

We paired this with an actual ring muscle up to work on the speed through the transition here, the ability to change speeds for our transition will be important for developing strength and power.

The main fatigue point in the muscle up is in the turnover, we are using this session to focus on both strength in the russian dip of this specific portion of the muscle up, and speed in the actual muscle up. Because you will be tired from the Russian dips, you will need to accelerate fast through the transition when you get the muscle up. Especially in the later sets.

Perform the russian dips as slowly as possible, you use this drill for specific turn over strength. Going fast will negate this.

Note: Be careful, if you have sensitive shoulders, you should do this in reverse or do the following:

Every 3 minutes for 15 minutes

4-6 Ring mu

4-6 Ring dips



B: Metcon (Weight)

6 sets

5 Bench press @Heavy

1 Legless Rope climb

Rest 2mins
Goal: Upper body push/pull strength

The weight on the Bench press should be heavy for 5 reps, but you can begin the rope climb pretty much right away (as a superset). However, it should also be a weight that allows you to recover from the bench press and the rope climb within the 2mins over 6 sets. Spend time preparing to find the ideal weight for this, it will be important.

Bench press: Keep your butt down. Reminder, the bench press should have 5 points of contact: Your two feet, your BUTT, your upper back and your head. If you create no arch in the torso at all, there will be too much chest isolation to produce ideal force. „Butt“ on the other side, if you arch too much and your butt leaves the bench it will also isolate your chest too much. We want to be able to push against the floor and the bench with the feet and butt to put ideal force into the bar.

Legless rope climb: Follow fast hands. Don’t use long pulls, try and maintain a fast hand over hand rhythm up the rope, synchronizing your knee drive with each pull. This is good practice, but if the rope climb is relatively easy for you, then you can start from a seated position on the floor. This will initially take away your ability to use your legs and hips as added momentum until you ‘clear’ the ground.


C: Metcon (Time)

5 rounds

7/5 Deficit Strict HSPU 4/2″

20/16 Cal Assault bike

2 mins active recovery between rounds completing 1 Air Squat every 3-5 seconds
Goal: Upper body power + strength endurance + recovery

Firstly, your upper push will be in a fatigued state when you start this. Hence Power ENDURANCE. But, we are going to ask you to add another element of fatigue, so the first set of hspu will be the easiest. We are going to ask you to go as hard as possible on the assault bike, digging a metabolic deficit as well, because you will have a difficult time recovering in a 2min active recovery.

HSPU: Squeeze the body with the elbows

In the name of producing as much force as possible per rep, we should consider that gymnastics is mainly about stability, stability will produce tension, tension will produce force. In order to increase stability you need to compress and release effectively. Therefore, think about squeezing your rib cage with the elbows in the bottom position of the movement then exploding off of that tension by driving the palms through the boxes or paralletes.

Active recovery:

If you can do 1 air squat every 2 seconds for 2 mins and lower your heart rate, you can hug a medicine ball and do a light ball hug squat every 3-5 seconds.


D: Metcon (No Measure)

Pike pulls with feet on rower

3 x 4-6 reps
Goal: Gymnastics compression to increase ability in positions



E: Metcon (No Measure)

Every 3mins for 18minutes

6 Slam balls 30/20lbs

3 Wall balls 30/20lbs

As hard and as high as possible
Goal: Hip flexion/extension power endurance

You get what you put in.

In this week’s power endurance specific training, you will complete 6 slam balls as hard as possible, then directly into 3 wall balls as high as possible. Then, resting until the 3min mark. You should get plenty of rest. With our goal today, it’s not the time you finish overall but the speed and force you are able to put into each individual rep over the 6 sets. You should have to pull from deep down on each rep, treating it like a 1RM but maintaining proper control and movement mechanics in the process.

Use your hip speed

Both movements utilize the hips as the main mover in opposite directions. The slam ball is like a ski erg stroke, and uses a massive hip flexion, it helps to pretend you are trying to win a prize at a carnival with the high striker game.

The high wall ball is about using your hip extension in coordination with triple extension to produce as much force into the med ball as possible. Speed the whole way through the rep is not ideal, think about speed through the middle, the push press portion of the med ball is where all the effort in speed should take place.


F: Metcon (No Measure)

3 sets

10/10 bird dog + band row

Rest 20-30 sec

30 sec/elbow Side plank on Swiss ball

Rest 20-30 sec
Goal: Core stability

This is important to take care of your body, with the last couple of days, we’ve extended and flexed the hip with a lot of force. These core stability drills will allow you to stay healthy and maintain proper function in the following days.