CrossFit Bielefeld – Gymnastik
Warm-up
Line Up Drill #1 (No Measure)
Line Up Drill (10m each):
– Walking Lunges Hands OH Together
– Air Planes w. Rotation
– Bear Clawl
– Hamstring Stretch Walk (Heels Down)
– Bear Walk
– Into Handstand Hops 1.1.1
– Crab Walk
– Inch Worms
Gymnastics
GymComplex #1
Perform Every :90 A Complex Of:
X False Grip Ring Rows +
1 Muscle Up Transition +
X Ring Dips +
2x:0X L-Sit Hold
Set A Fix Number For „X“, With That You Can Repeat 10 Rounds @ A Good Form!!!
RX+ The Same In The High Rings With Pull Ups And A (Strict) Muscle Up!!!
Skill Practice
Headstand
Headstand:
W./ A Partner
Find Position /Tritop – Mid Head
Knees On Ellbows
Tucked Position
One Leg Reach w./ Tactical Feed Back
Both Legs Reach w./ Tactical Feedback
Find Position Without Help
:30 Hold In Perfect Position (Free)
Try 3 Ground Touches
When Yuo Have Done It Before And Crushed It, Try:
2:00 Hold, Alt. Single Leg Lifts, L- Holds Or Kipping Against The Wall