Basic Gymnastic Week 4

CrossFit Bielefeld – Gymnastik

Basic Gymnastic Program Week 4

Warm Up:

4 Way Wrist Mobility :30 Each

Then:

Animal Flow – 5m Each Forward & Backward

– Gorilla Jumps

– Jumping Bear Walk

– Crab Walk

– Tall Inch Worm

– Kossack Walk

Then:

Shoulder Flow

– Kneeling Shoulder Rotations (5x Front – 5x Back – 10x Scap Push Ups

– 10x Scap Push Ups

– 5x Schwimmer

– 5x Prison Ellbow Raises w./ :03 Hold

– 10x 90° Ext. Rot. Version 1

– 5x 90° Ext. Rot. Version 2

Hip Flow:

– 5 Each Side Kossack Squats

– Into Half Seated Frog Left Straight + 5 Pulses / 5/5 Rotations

– Into Pigeon / Lizard Sequence

– Back To Half Seated Frog Into Kossack Squat

– Same On The Other Side

Core Compression (Hip Flexors & Quads)

Complete 3 rRounds @ Your Own Pace

3x :10 – :15 Jefferson Curls

:10 – :15 Sitting Single Leg L-sit Hold (Left & Right)

10x V-Up Pulses + :10 Hold @ The End

10x V-up Snaps (Or Tuck Ups) (+ :10 Hold @ The End

:30 Back Support Hold (Elevated Or Ground)

Straight Body Strength (Front Lever Basics)

Complete 3 Rounds @ Your Own Pace:

3-5x Body Levers

3x :10 Banded Straight Arm Lat Pull Down In Hollow Hold

5-8 Weighted Dead Bugs – :05 Lower Down/ Hold 1-2 Seconds @ Bottom

Straight Arm Strength (Planche Basics)

Complete 3 Rounds @ Your Own Pace:

5-8x Tuck Hollow Straight Arm DB Sequence

5-10x Planche Lean Slides + :10 Hold @ The End

10x Running Man Glute/Hip Extension Sequence