CrossFit Bielefeld – Gymnastik
Warm-up
Gymnastic Warm Up #3 (No Measure)
2 Rounds Of:
10 Lizard w./ Rotation Each Side
:30 Plank
:10 Thoracic Bridge R
3 Dive Bomber
:10 Thoracic Bridge L
5 Hollow Into Arch
Skill Practice
I-Y-T Hold
Place 3 Ring Pairs In Different Hights & Work w./ A Spotter
Always Start In The Highest Position w./ Hollow Hold – Active Shoulders – Ext. Rotstion & Locked Ellbows:
:05 Left & Right Arm „I“ in Push Ups Position
:05 Full „I“ In Push Up Position & Then Try w./ Long Arms
Try To Work Down The 3 Hights
Do The Same w./ „Y“ & „T“
Back Lever Hold (Ring)
:30 Active Hang w./ Rorsting Shoulder
30: Candle
1 Skin The Cat & :30 Hold
3 Skin The Cat To Low Candle
:10 Tucked Back Lever w./Rounded Back
:10 Tucked Back Lever w./ Flat Back
:10 Straddle Back Lever Or Half Back Lever
:10 Full Back Lever