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.