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!!!