Gymnastic Basic Strength Day 2

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