CrossFit Bielefeld – Competition
Warm-up (No Measure)
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)
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
B2. PNF Pigeon stretch
– 5 seconds contraction, pushing against the floor with your leg
– 5 seconds stretch, moving your upper body toward the floor
50’/arm Bottom Up KB Carry
5/5 Dead Bug KB Pullover
5/5 Single leg RDL + Knee drive (Hold the knee drive for 2 seconds)
50’ Broad Jumps
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.
Build to a 5 RM
Floating Clean Deadlift @4″ Deficit
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!
„Honey Badger“ (Time)
5 rounds for time
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!
12 Hip thrust @AHAP
12 Swiss ball leg curl
Goal: Mass hypertrophy of the glutes and hamstrings
ie: Booty work
Metcon (16 Rounds for time)
10 x 400m alternating between
400m @RPE 5
400m @RPE 7
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
Metcon (No Measure)
3 x 10/10 Banded RNT RDL + Reach
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.