Wednesday, June 16th 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

– Glutes

B2. PNF elevated Pigeon stretch

5 repetitions/side

– 5 seconds contraction, pushing against the box with your leg

– 5 seconds stretch, moving your upper body toward the box

C. Specific

3 sets

5/5 Banded Single leg RDL

5 Elevated arch to hollow

5 Muscle Clean + Front Squat @empty barbell

Weightlifting

A: Metcon (Weight)

Dip clean right into split Jerk

Work up to 80% of your 1RM Clean and Jerk
Goal: Final extension on the pull and vertical drive on the Jerk

Moving directly from the receiving position into the jerk will teach you to be upright when doing the drive and will tell you if you’re too much forward or not.

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Speed + Strength

B: Metcon (Time)

Clean and Jerk

4 sets

8 TNG 155/105lbs

Rest 10-15seconds

8 TNG 155/105lbs

Rest 10-15seconds

8 TNG 155/105lbs

Rest 2 minutes
Exactly like last week for the Snatch.

Goal: Power endurance

Points of performance:

– Every set MUST be doable unbroken.

– Last reps of the last 6 reps should be hard to perform. If they are not, use heavier than 50%.

Accessory

C: Metcon (No Measure)

4 rounds

20 sec/leg Bulgarian Split Squat hold @1xKB 32/24kg

Rest 20 sec

40sec Sled Push 45/25lbs, running

Rest 60 sec
Goal: Create tension before a dynamic movement

Isometric contraction will help your tendons get stronger. In this type of cycle where we move a lot with speed, it’s really helpful and used mainly as pre-hab.

Metcon

D: Metcon (No Measure)

EMOM 15minutes

1. 16/12 Cal Assault bike

2. 20 Box Jumps 24″/20″

3. 15 Wall Balls 30/20lbs
Goal: Lower body power endurance

You should have 10-15 seconds of rest every minute here. Scale as needed.

Accessory

E: Metcon (No Measure)

Barbell Hip extension on GHD

3 x 20 @RPE 8/10

Rest 60 seconds between sets
Goal: Post chain strengthening

Points of performance:

– For the purpose of today, keep your spine neutral for the entire movement. We want to focus on glutes and hamstrings.

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Session 2

Conditioning

A: Metcon (Time)

Tempo work

5 rounds

500m Row

1000m Bike erg

400m Run
In this piece we give you the opportunity to choose what machine you will pair with what intensity type.

One machine must be done at easy, one at moderate and one at high intensity.