CrossFit Bielefeld – Gymnastik
Gymnastics
Gymnastic Basic Strength Day 2
Warm Up: 2 Rounds Of:
:60 Ski
10 Scap Push Ups
:10 Hollow Hold Into :10 Arch Hol
5/5 Lizard / Rotate / Perfect Stretch
10/10 Int. / Ext. Rotation (Egypt Style)
Gymnastic Strength: 3 Rounds Of:
6 Pike Push Ups (Scale To Banded)
10 Beat Swings
6 Neg. Ring Muscle Up Transition
10 Box Slides
Specific Strength: Pull
4 Position Pull Up – 3 Rounds
:30 Active Hang
8-10 Half Pull Up (Lower Half)
:30 Chin Over Bar Hold
8-10 Half Pull Up (Upper Half)
– Use Bands To Reach The TUT & Reps – Al Strict In Hollow Posititon
– Rest As Needed
Gymnastic Wod: 5RFT
5 Pull Ups (Scale To Stand On A Band)
10 Push Ups (Scale To Band Assistet)
10 V-Up
15 Air Squats
:30 Rest