Gymnastic Basic Strength Day 8

CrossFit Bielefeld – Gymnastik

Gymnastics

Gymnastic Basic Strength Day 8

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:

8 Ups & Downs

:30 Hollow Hold

8 Scap Squaezzes

:30 Arch Hold

15 Beats Swings

Specific Strength: Push

10 Rounds Of Shoot Through

Perform Every :90 „X“ Reps / „X“ Is Always The Same Number

1 Rep = – Push Up – Shoot – Dip – Shoot –

Gymnastic Wod: For Time:

10 Push Ups / HSPU + :20 Plank / Handstand Hold

8 Push Ups / HSPU + :16 Plank / Handstand Hold

6 Push Ups / HSPU + :12 Plank / Handstand Hold

4 Push Ups / HSPU + :08 Plank / Handstand Hold

2 Push Ups / HSPU + :04 Plank / Handstand Hold

– Rest As Needed To Complete Each Set Uunbroken! –

– These Are Strict HSPU – Scale To Box HSPU –