Wednesday, November 3rd 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 Pigeon stretch

5 repetitions

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

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

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

C. Specific

50’/arm Bottom Up KB Carry

5/5 Dead Bug KB Pullover

https://www.youtube.com/watch?v=1OPKubsYFPs

5/5 Single leg RDL + Knee drive (Hold the knee drive for 2 seconds)

Then

EMOM 3

50’ Broad Jumps

Weightlifting

Clean (4x 4+2 @75-80%)

4 sets @75-80%

4 Clean first pull

2 Power clean**

**Pause 2sec above the knee

Goal: Adding volume to the Clean & Strengthening the start position

Here we are strengthening the start and reception of the clean, similar to our focus in the snatch, but with more of a focus in the start for the clean. Remember this is in order to strengthen the ideal positions for barbell cycling in the future.

focus on keeping your shoulders over the bar and the weight back on the heels in your initial pull. Don’t allow the weight to dictate your position, the positions of your body should dictate the position of the bar.

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Weightlifting

Metcon (Weight)

Build to a 5 RM

Floating Clean Deadlift @4″ Deficit

*Use straps
Goal: Increase maximal strength in the posterior chain for the clean

The point of the deficit is to use full range without touching the floor. Don’t go past full ROM.

A max is only a good lift in training if full tension is maintained, the goal is to increase strength in the Clean position, if you deviate from this position you will not strengthen your clean or anything else for that matter!

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Metcon

„Honey Badger“ (Time)

5 rounds for time

50 Double-unders

10 Thrusters 135/95 lbs

12 Bar facing burpees

The honey badger is notorious for its strength, ferocity and toughness. It is known to savagely and fearlessly attack almost any other species when escape is impossible, reportedly even repelling much larger predators such as lions and hyena. Bee stings, porcupine quills, and animal bites rarely penetrate their skin.
Goal: Increase intensity threshold

Best thing about a honey badger is that they are fearless, meaning they are calm in aggressive situations. This is the attitude to have to endure the intensity that inevitably come during this workout. Don’t go chasing intensity in the first round, keep your reps unbroken and smooth and the intensity will come to you.

Breathe and be unwavered in the maintenance of your pace!

Post Chain

Metcon (Weight)

3 sets

12 Hip thrust @AHAP

12 Swiss ball leg curl
Goal: Mass hypertrophy of the glutes and hamstrings

ie: Booty work

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Session 2

Conditioning

Metcon (16 Rounds for time)

Run

10 x 400m alternating between

400m @RPE 5

400m @RPE 7

4mins rest

6 x 400m alternating between

400m @RPE 5

400m @RPE 8
Goal: Establish aerobic base

Best done on a Track

Total volume 6K, if you struggle with distance, you should trade the RPE focus for a technical focus. Reduce the distance by half focusing on your cadence, how many steps are you taking per 200m? over/under 180.

Finding an ideal cadence will feel like a sweet spot, and will allow speed at the same time add an ease to your run. Technical running is very important as this ease of your running stride will transfer over into other endurance movements.

Ideally, you should use this drill in your warm-up for this run to aid in your ease of strides.

3 x 25 meter Quick Skip Drill + 25 meter sprint

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Post Chain

Metcon (No Measure)

3 x 10/10 Banded RNT RDL + Reach

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Post Chain

Metcon (Weight)

Reverse hypers

3 x 12 @Moderate
Goal: Post Chain Consolidation

We have worked the posterior chain in many different ways today. Use the reverse hypers in order to allow for tracktion to increase restoration in the post chain via blood flow, end range of motion, and muscle stimulation to release built up tension.

Squeeze-control-release

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