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. Prayer stretch
3 x 5 deep breaths
7/7 Single leg RDL + knee drive
5 Muscle Snatch in deep Squat
5 Seated high vertical jumps
A: Metcon (Weight)
1 Snatch high pull + 1 Snatch
Min 0-4: 70%
Min 5-9: 75%
Min 10-14: 80%
Min 15-19: 85% +
Goal: Power endurance threshold in the snatch
When you think of power, you should always think about hip extension. The extension of the hip translates power most effectively when compared to any other human movement. We use the snatch high pull to reinforce your first pull position + a powerful hip extension before you complete a snatch. This generally does two things: 1. It helps athletes to remind their bodies that the hips are there, 2. It helps athletes who tend to overthink things, get their heads out of the way.
Hips and shoulders rise at the same rate in the lift off
You will need to ensure you give yourself an ideal position for the hips to extend from. When you rush the first pull, you are at risk of losing a strong foundation to accelerate from. So, think about establishing a strong base by focusing on hips and shoulders rising together, as soon as the bar clears the knee, add your acceleration, and remember the bar will follow your chest.
B: Front Squat (5 x 5 @82-85%)
Rest as needed between sets
Goal: Increasing lower body strength
Our goal today is to increase lower body strength, keep in mind that your body takes time and progression to induce change or growth. This is our first step in doing so. The percentage will not be easy, so make sure to rely on positions and mechanics.
Tall in the bottom
Focus on being tall and proud on the way down, all the way to the hole, you should feel a tension in the mid/upper back. This ability will depend on the integrity of your core strength. As soon as your core relaxes , your upper back will follow, this takes away the ability to translate force from the legs to the bar. This is why we can’t only focus on the elbows up, we need to be able to feel tension and extension in the upper back and T spine. This will allow you to keep the weight primarily loaded in the legs, every millimeter you lose forward causes the shoulders to take over. If we were to take a picture of just your torso in the top of the rep and in the bottom, through the entire ROM, we shouldn’t be able to see a difference.
C: Metcon (Weight)
4 x 2reps @105%
Goal: developing the snatch position in the set-up + first pull
This will develop the base of the pyramid to allow for better power in the future. In other words, strengthening the ideal position of the first pull.
D1: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 mins
7 Thrusters 135/95lbs
Rest 4 mins
D2: Metcon (Time)
Rounds and reps completed in previous amrap
Goal: Strength Endurance + Mental strength + increase your ability to recover quickly
We will see how willing you are to dig your own grave here.
You need to go for it without holding back for the full 4mins, recover, and then try and maintain or increase your intensity.
You will start and complete as many rounds + reps as possible of 7 thrusters and 48 double unders in 4 mins. At the 4 min mark, you will take 4 mins of rest, bringing us to the 8 min mark, where you will switch from a time priority to a task priority couplet, completing the exact work (rounds + reps) from the initial amrap you were able to get done within the amrap, for time.
We should see RPE 10 efforts in the first portion to see how you respond to the 1:1 recovery. On the second portion, we instantly have a time goal, where the effort to hit the goal is all that matters. If you do this appropriately you will have a VERY challenging time hitting this time goal in the second portion.
Remember that this is an RPE 10 for 4 mins not 60 seconds, this is a big difference, especially with the weight of the thruster being just heavy enough to be taxing and just light enough to go unbroken each round. The old crossfit adage smooth is fast applies here more than ever.
Thrusters seamless pressure
Keep a constant pressure against the bar at all times when the bar is in motion, especially focused on this on the way down. Pressing up into the bar on the way down will help maintain a linear position.
Double unders: RELAX
try and recover here as much as possible.
E: Metcon (Weight)
3 x 12 @RPE 7
Rest 60-90 seconds between sets
Goal: Glute Mass Hypertrophy
Drive through your heels to strengthen the largest hip extensors, your glutes. Please set up so you feel this primarily in the glutes at peak contraction. you should not feel this in the quads or primarily in the hamstrings.
A: Metcon (3 Rounds for distance)
5mins @RPE 3
5mins @RPE 8
3mins @RPE 4
3mins @RPE 9
1min @RPE 5
1min @RPE 10
Rest 2mins between rounds
Goal: Speed play to increase your pacing ability
As far as conditioning goes, you have to know your body. Fancy technology is great, it does tell us a lot of information that we never had before. BUT every great athlete can tell you where they are at with a degree of accuracy based on feel. This is because they have committed to their training. Some of you will be willing to try, some of you won’t know where to start, just try and pay attention to two things:
Effort & Pace
These two things are all that is needed to get the most benefit from these tempo conditioning sessions. The more of them you do the more you will learn about yourself.
B: Metcon (No Measure)
1min max reps
Goal: Health of your shoulders
Each week we will have a shoulder health accessory component, it will be very important to not only do this, but do it with quality.