Wednesday, September 22nd 2021

CrossFit Bielefeld – CrossFit

Warm-up (No Measure)

A. General

2 rounds

30sec Bike/Row/Ski

30secs of 1 air squat every 2,4,6 seconds

B. Mobility

Standing banded psoas march

20 alternating reps

https://www.youtube.com/watch?v=FDoih85T5vo

C. Specific

1 Set

-5/5 Airplanes

-10 Jumping squat

-7/7 bulgarian split squats

-3 Back squats @2-10-X-1

Weightlifting

A: Metcon (Weight)

Paused Back Squats

Every 90 sec for 12 minutes

3 reps @70%

1 second pause at bottom
Score: Weight used across each set

Scaling options

Beginner

Every 90 sec for 12 minutes

1-3 reps @moderate

1 second pause at bottom

Intermediate & COMP

As written

Metcon

B: CrossFit Games ’21 IE9 (Time)

21-15-9

Cal Echo Bike/row/ski

Snatch 105/75lbs
KG: 50/35

Score: Time

TC: 12mins

Scaling options

Beginner

21-15-9

Cal Echo bike/row/ski

Snatch @light

Intermediate

21-15-9

Cal Echo bike/row/ski

Snatch @75/55lbs

COMP

3 x Amrap 6 minutes

5 Power Snatch @185/125

200m Run

20 Wall Balls @20/14

Rest 2 minutes between each amrap

Extra Accessory

Metcon (Weight)

Turkish Get up

Accumulate 4 sets of 3 reps unbroken per side