Gymnastic #3 (L-Sit/PullUp Strict+Kip)

CrossFit Bielefeld – Gymnastik

Warm-up

Gymnastic WarmUp #1 (No Measure)

1. Cat/Cow

2. Single Leg Hip Thrust

3. Bent Back/Gym Bridge

4. Thoracic Rotation

5. Side Plank Leg Lift

6. Back Lunge w/ Rotation

Alligator/Armadillo Drills (No Measure)

3x :45

Skill Practice

L-Sit Practice

On Paralletts w./ A Spotter:

– Press/Tuck & Hold

– Press/Tuck & Hips Up

– Press/Tuck & One Leg Straight For :10

– Press/Tuck & Both Legs Straight For :10

– Press/ Both Legs Straight & Hips Up For 3 Times

On The Ground:

2x 10-9-8-7-6-5-4-3-2-1 Drill w./ :60 Rest in Between

Pull Up Practice (Strict+Kip)

Strict Pull Up:

:30 Active Hang Hold (Hollow)

:30 Above The Bar Hold

3x :10 Down Negative Pull Ups For 3 Reps

5 Controlled Strict Pull Ups

Kipping Pull Ups:

Slow Hollow/Arch Drill

2-For-1 Rest Slow Hollow/Arch Drill

Beat Swing (Fast)

2-For-1 Kipping Pull Ups

5×3 Kipping Pull Ups