Wednesday, June 23rd 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

– Adductor

B2. Banded hip mobilisation

10 repetitions/side

https://www.youtube.com/watch?v=qvT6u7JV0zU

C. Specific

2 sets

5 Plate Goblet Squat + Front to OH

https://www.youtube.com/watch?v=VawBoY3uz-g

5 Plate OH Lunges

20 fast plate in and out

Weightlifting

A: Metcon (Weight)

Drop Snatch

3×3

3×2

3×1

Max RPE 8/10
Goal: Improve receiving position of the Snatch

With this exercise, our goal is to improve your ability to control and slow down the bar when pulling yourself underneath it.

Speed + Strength

B: Metcon (No Measure)

2 sets

10 TNG Power Snatch 115/75lbs

Rest 20 seconds

8 OH Squats 115/75lbs

Rest 20 sec

6 TNG Squat Snatch 115/75lbs

Rest 2-3 minutes
In this piece, we use the same principle we did for the past 2 weeks. We have „incomplete“ rest periods inside the sets in order to improve your power endurance

This week we decomposed the Squat Snatch before doing it. The purpose behind that is to create fatigue.

Points of performance:

– Every set MUST be doable unbroken.

Accessory

C: Metcon (Weight)

Good morning from pins

3 x 8

rest 60-90 seconds between sets
Points of performance:

– Hold 2 seconds before releasing tension at the end of every repetition

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Metcon

D: Metcon (Time)

3 rounds for time

100′ Sled push mod-running

10 Thrusters @45% of max Thruster

10 Cal assault bike

Rest 5 minutes between each round
Goal: Lower body power endurance

Points of performance:

– Consistent speed on the Sled push

– Unbroken sets for the Thrusters

– Steady pace on the bike but at threshold. You could not have gone faster.

Accessory

E: Metcon (No Measure)

Reverse Hypers

3 x 15 (@50% of max Back Squat if on a reverse hyper machine)

Rest as needed
Goal: Lower back decompression and strengthening

If you do not have a reverse hyper machine then simply use a band on a GHD

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Session 2

Conditioning

A: Metcon (Time)

Tempo work

2 rounds

1K Ski erg

2K Bike erg

1K Run
You choose your intensities.

One machine must be done @easy.

The other two must be done @moderate.