Kipping Cycle Day 5 (BMU)

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