HSPU & T2B Cycle Week 4

CFBielefeld

CrossFit Bielefeld – Gymnastik

Gymnastics

HSPU & T2B Cycle Week 4

Warm Up: 2 Rounds

:30 Active Hang

:45 Thoracic Sgtretch w./ Med Ball & Barbell

15 Beat Swings Into :30 Dead Hang

8/8 Perfect Stretch

15 Hollow Rocks

T2B Timing, Technique & Strength:

– 3×8 Hanging Pull Backs w./ Legs On A Bank (Controlled)

– 10x Max Hold In Tuckes Front Lever

– 3x Max Hanging L-Sit Hold

HSPU Timing, Technique & Strength:

– 15x Up Swing + :05 HSH

– 5x Wall Walk +5 Push Ups After Each Rep

– 10x Negative HSPU For 10 Per Rep Into Lower Kipping HSPU Position (Head – Butt – Knees)

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

WOD: 2 Rounds Of:

1 Round Of Durante

15 Shoulder Press (Choose Weight For An UB Set)

5 Box Slides

:30 HSH

– Rest :90 –

For Quality, Not For Time!!!