HSPU & T2B Cycle Week 2

CrossFit Bielefeld – Gymnastik

Gymnastics

HSPU & T2B Cycle Week 2

Warm Up: 2 Rounds

10 Scap Squezzes

:45 Wall Shoulder Stretch

10 Beat Swings Into :20 Dead Hang

8/8 :05 Perfect Stretch

15 Hollow Rocks

T2B Timing, Technique & Strength:

– 2×8 Partner Exercise For Lat Activation w./ PVC

– 2×8 High Legs w./ Partner Push Down

– 3×5 Hanging Pull Backs w./ Legs On A Bank (Controlled)

– 3×12 V-Ups Or Tuck Ups

– 2×10 Barbell Pull Overs w./ Flat Back!!!

HSPU Timing, Technique & Strength:

– 15x Up Swing

– 5x Wall Walk + :05 HSH

– 10x Negative Pike HSPU On DB :For 10 Per Rep (Focus On Position)

– 3x MAX Strict HSPU w./ 3/2 Ot 1 AbMat (If You Can Make More Than 3×10, Next Time 1 Abmat Less)

WOD:

Accumulate 3:00 In A Parallett L-Sit

Every Time You Brake, Perform 2 Wall Walks

For Quality, Not For Time!!!