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!!!