Basic Gymanstic Week 1

CrossFit Bielefeld – Gymnastik

Basic Gymnastic Program Week 1

Warm-Up:

4 Way Wrist Mobility :30 Each

Then:

Animal Flow – 5m Each Forward & Backward

– Gorilla Jumps

– Jumping Bear Walk

– Crab Walk

– Inch Worm

Core Conditioning – Rest As Less As Possible:

– Hollow Hold (Tuck Or Straight Legs) :45 – :35 – :25 – :15

– Arch Hold :15 – :25 – :35 – :45

Straight arm Strength (Planche Basics) – Complete 2-3 Rounds @ Your Own Pace:

– 4 Way Wrist Curls (15 Peps In Each Position)

– Front Support Hold (:30 – :60)

– Weighted Wall Front Raises (5-10 Reps)

– One Arm Plank Hold (:15 – :30 )

– Straight Arm Weighted Hollow Hold To Overhead Sit-Ups (5-10 Reps)

– Planche Lean Hold (:15 – :30) (From Ground Or Elevated)

– Negative Weighted Wall Front Raises (2-3 reps)

Finisher Wod – Complete 5 Rounds Of Isometric Holds (Rest As Less As Possible):

– Ring Row Hold (Feet Elevated Or On Thre Ground) – :05 – :10 – :15 – :20 – :25

– Weighted Hanging Or Supporting Tuck-Sit Hold – :25 – :20 – :15 – :10 – :05