CrossFit Bielefeld – Gymnastik
Gymnastics
1: Kipping Cycle Day 3 (Pull Up)
Warm Up: 2 Rounds
8x Controlled Ring Rows
:60 Partner Shoulder Opener
12-15 Beat Swings
10/10 Overhead Flexion / Extension w./ Stick & Plate On A Bench
10 Face Pulls + Ext. Rotation
Stability – Strength: 3 Rounds
10 Scap Squezzes
10 Hollow Lat Pull´s
10 Scap Push Ups
3 Negative Pull Ups – Really Slow!!!!
Kipping Pull Up Technique: (Maybe Banded)
– Strength For Momentum – 3-4 Strict Pull Ups Before Kipping Pull Ups
– First Of All – Thumbs Always Around The Bar, No „Suicide Grip“!!!
– Don´t Place Any Things Under You (Plates, Boxes, etc…)
– Grip Outside The Shoulder
– Establish A Good Kip, Tension In Hollow & Arch
– Practice „Up & Away“ To Not Pull Early And Strengthen Lat & Trap
– Hip Pop @ The Highest Point – No „Knee Pops“!!!
– Pull w./ Ellbows Down To Use The Big Muscles (More Power @ Better Shoulder Psition)
– Keep Chin Neutral & Push Away In Hollow (Practice Negative)