CrossFit Bielefeld – Home Wod
Basic Gymnastic Program Week 2
Warm-Up:
4 Way Wrist Mobility :30 Each
Then:
Animal Flow – 5m Each Forward & Backward
– Gorilla Jumps
– Jumping Bear Walk
– Crab Walk
– Inch Worm
Core Conditioning Complex – Complete 2-3 Rounds (No Rest Between Exercises).
– 10 Windshield Wipers (5/5)
– 10 Back Support Lifts
– 10 Side Plank Pulses (10/10)
– 10 Rainbow Makers (10/10)
– 10 Kneeling Overhead Oblique Pulses (5/5) @ 2-5 KG
– 10 Russian Twist (10/10) @ 2-5 KG
– Rest :30 – :60
Pull & Push Strength Part A – Complete 4 Rounds @ Your Own Pace:
– Scapular Ring Rows (5-5-5-5)
– Ring Rows (Feet Elevated Or On The Ground (10-8-5-3)
– Negative Bench Dips (3-8 Seconds Down) (3-5-8-10)
Pull & Push Strength Part B – Complete 4 Rounds @ Your Own Pace:
– Chin-up hold (:10-:15-:20-:25)
– Back Support Slide Throughs w./ A Hold On The Last Rep (10-8-5-3 Reps & Seconds)
– Seated DB OH Strict Press (10-8-5-3 )
Finisher Wod: EMOM9 Of Isometric Holds.
3 Rounds Of 20-30 Seconds On / 40-30 Seconds Off
– Planche Lean Hold (Ground Or Elevated)
– Hollow Hold (Tuck Or Straight Legs)
– Tuck-Sit Or L-Sit Hold
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