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