Gymnastic Basic Strength Day 3

CrossFit Bielefeld – Gymnastik

Gymnastics

Gymnastic Basic Strength Day 3

Warm Up: 2 Rounds Of:

20 Mountain Climber

2 Inch Worm

20 Walking Lunge Steps

2 Inch Worm

20 Pass Throughs

2 Inch Worm

Gymnastic Strength: 3 Rounds Of:

20 Hollow Rocks

5 Slow Negativ Pull Ups

20 Arch Rocks

10 Beat Swings

Specific Strength: Push

3 Rounds w./ 3 Reps

:10 Plank Hold + :05 Negativ Push Up + :05 Hold In Push Up Pos.

– Or –

:10 Support Hold + :05 Negativ Dip + :05 Hold In Dip Pos.

– Rest As Little As Possible Between Reps – :90 Rest Between Sets

Gymnastic Wod:

:60 Hollow Plank Wall Hold

:60 Handstand Hold

— Rest 2:00 —

:30 Hollow Plank Wall Hold

:30 Handstand Hold

—Rest :60 —

:15 Hollow Plank Wall Hold

:15 Handstand Hold