Wednesday, October 27th 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

B2. Prayer stretch

3 x 5 deep breaths

C. Specific

2 sets

7/7 Single leg RDL + knee drive

5 Muscle Snatch in deep Squat

5 Seated high vertical jumps



1 x 7reps @ 70%

3 x 3reps @ 80%

7 x 1rep @85%+

Rest 10-20sec between reps

90sec between sets

Goal: Increase power endurance in the Snatch

For this section your goal is to stick to a power snatch for as long as possible, but don’t be afraid to switch to a squat snatch. Please don’t get caught in the middle, meaning you shouldn’t have to show any of your reps on instagram asking: Power or no? lol

Treat each set as a working set, attempt to produce 1RM force into each rep, this is to develop progressive hip extension power. We will get into barbell cycling in the upcoming weeks… a lot of it. Here, we want you to perform each rep as a single, to eliminate any eccentric lowering of the barbell, you should drop each rep. This will help to produce all of your potential force into the concentric drive of the barbell thereby increasing your power endurance.

Stay over the bar

From the floor to the pockets, the snatch requires a balance in weight distribution. If your hips rise too early or your chest moves behind the bar, the result will be a less than vertical bar path causing the bar to be pushed out front in of the receiving position. At these percentages, this will not result in a missed lift as intermediate and above athletes should be able to save it, although if the fault is bad enough you might have some missed lifts @ 85%+. So it will be important for you to perform this with the same thoughts as the clean from Monday. Make sure, during the first pull, that the shoulders stay directly or slightly in front of the bar, and the hips are not popping in a stripper pull. This will keep your legs fully engaged in the lift and is the most ideal position for maximal power in the extension of the second pull.


Metcon (Weight)

EMOM 12minutes

2 Snatch High Pull @40-50%
Goal: Post Chain Speed

Speed is created from tension

Our goal is to reinforce the point of tension in the first portion of the snatch then speed in the second, as tension must precede speed. So if you maintain the points of performance of the previous section but with a 40-50% load you will feel the speed and power much more predominantly.


Metcon (AMRAP – Rounds and Reps)

AMRAP 8mins

5 Deadlifts 275/185lbs

12 Pistols

Rest 2mins, then

Metcon (Time)

3 rounds for time

5 Deadlifts 275/185lbs

12 Pistols
Goal: Post Chain Strength endurance

In this workout we will complete a max effort couplet for 8mins, rest 2mins, then do a portion of the work for time. The idea is to be able to go fast but controlled when pre-fatigued, with two muscularly taxing movements. So make sure you go hard on the first amrap, don’t get caught up in a competition mindset, this is training.

There is a large focal point on the power of hip flexion and extension in this cycle. Today we reinforce the strength endurance of the hips, so you need to make sure that your torso is stacked and your core is braced for both movements, however this looks very different for both of these movements.

Deadlift: Knee through the heel

Fatigue will set in, so to maintain full muscular engagement and a proper drive to extension, we have to remember that the knees play a big role in this lift. With hip extension comes knee extension, and if we think about pushing the knees through the heels to push the floor away, you will feel a better anterior chain engagement to support the posterior chain with a stronger more consistent hip extension.

Pistols: Hollow position

A lot of athletes lose the pistol before they even begin, it’s not a weightlifting movement. From the perspective of the midline, it’s best to view this movement as a gymnastics movement. When you squat with a barbell, it is best to be slightly extended at the spine, when performing a pistol, however, you are better off attempting to create a hollow body positon. This will allow for more balance and head to toe tension, making it more seamless to hold the L in the opposite leg and allow for the knee to track the toe.

Post Chain

Metcon (No Measure)

3 sets

60 sec Hip extension hold on GHD

5 Nordic ham curls

90sec Rest



Session 2


Metcon (Distance)

Assault Bike

4 rounds

4mins @RPE 8


4mins rest

4 rounds

2mins @RPE 8

2mins @Recovery
Goal: Increase pacing speed for longer durations

Respect the RPE’s the best you can by using your monitor, tracking RPM’s is a good way to do this.

Have fun!


Metcon (No Measure)

3 sets

10/10 Banded leg extension

30 sec Bear hug Wall sit