CrossFit Bielefeld – Gymnastik
Warm-up
Line Up Drill #2 (No Measure)
In A Circle, Running Between Movements:
Walking Lunges w./ Rotation
Walk On Tippy Toes w./ Arms Reach High
Bear Crawl
Plank w./ Changing Direction
Bear Walk
Crab Walk
Handstand Hops (No Measure)
25m One Step – One Handstand Hop @ 1-2-3
Skill Practice
K2E / T2B Practice
K2E: (Strict)
Lying On The Floor, With A Partner
Practice Hollow Position
Change Between Hollow & K2E – Maintain Tension
Try In Hang, (Remember Your High For Practice & Progress)
T2B (Strict)
Start Directly In Hang
Take & Hold Hollow Position
Position Drill 1-1-1-1
Strengh Part:
3×5 @ Position Drill High
Headstand / HandStand Practice
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)
Handstand Hold:
Practice Lockout
Then, w./ 2 Spotters:
Into HS From Lunge Position First With: – One Leg Lifted – Kicking Up Themself
Kicking Up From Standing Position
Practice Balance – Hold Form & Tension