CrossFit Bielefeld – Gymnastik
Gymnastics
1: Kipping Cycle Day 5 (BMU)
Warm Up: 2 Rounds
10/10 SA DB Pull Over
:30 Hollow Rocks
10/10 SL Hip Thrust
:30 Couch Stretch Each Side
10 Ring Rows
Mobility/Stability: 3 Rounds
3 Schwimmer
5 Lizard + Rotate
7 Dive Bomber
:30 Banded Tricep Stretch
BMU Technique:
– Kipping (Arch – Hollow)
– Jump Into Kipping
– Jumping Bar Muscle UP
– Hip Ext. On The Floor
– Hip To Bar – Hip Drive, Not Arm Pull (Magic Happens In The Hip! The Arm Just Slightly Pull A Little Bit!)
– Low Bar Drill
– Low Bar Box Drill – Hip Drive w./ Feet Against The Box
– Banded Or Partner BMU