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 –