CrossFit Bielefeld – CrossFit
Skill Practice
Headstand
Find Position /Tritop – Mid Head
Knees On Ellbows
Tucked Position
One Leg Reach
Both Legs Reach
:30 Hold In Perfect Position (Free)
Try 3 Ground Touches
Push Up / HSPU Practice
If You Have „0“ Push Up, Start Here:
3x :30 Plank Hold
2x 20 Shoulder Taps (10/10)
15×1 Slow Negative Push Up + :03 Hold Above The Floor
If You Have 1 To 6 Push Ups, Do This:
10×2 Tempo Push Up @ 53X3
10×2 Russian Push Ups
7×1 Elevated Pike Push Up As Slow As Possible
If You Have More Than 6 Push Ups & No HSPU, Have Fun With This:
3x :30 Handstand Hold
10×1 Negative HSPU @ A High You Can Control The Hole Way Down (Red. ROM As Needed)
3x Max. Elevated Pike Push Ups
Ix You Have 1 Or More HSPU (Strict), Here Is What To Do:
EMOM10
1-5 Strict HSPU (always The Same Number!)
If You Can Do It With 5, Go On The Same Way With A Deficit, And So On…..
Pull Up Practice
If You Have 0 Pull Ups, Do This Till You Can Do 1 Pull Up:
3x :30 Active Hang
2x :20 Supinated Chin Over Bar Hold
2x :20 Pronated Chin Over Bar Hold
15x 1 Negative Pull Up As Slow As Possible
If You Can Do 1 Strict Pull Up, Do This Till You Can Do 3 Strict Pull Ups:
3×8 Scap Pull Ups
2x :30 Supinated Chin Over Bar Hold
3x Max Quarter Or Half Pull Ups (Upper Position)
15 x1 Strict Pull Up As Fast As Possible
If You Can Do 3 Or More Pull Ups, Do This:
3×8 Scap Pull Ups + Pull Down
10x 1 Lean Back Pull Up w./ :10 Chin Over Bar Hold As An EMOM (Slow Up & Down)
3x Max Strict Pull Ups (Pull Every Rep As High As Possible)
Double Under Practice (No Measure)
Practice For 5:00 – Step By Step:
1) 50 UB Single Unders
2) 20 UB Penguin Claps (Focus On Rebound Jump & Arm Rhythem)
3) 10x 5 Single Under + „1“ Double Under And Stop!
4) 10x 5 Single Under + „1“ Double Under And Go On!
5) Minimize The Single Under Step By Step To 1 Single + 1 Double
6) Go For 10x „2“ UB Double Under And Stop!
7) Don´t Rush!!!! Go For 3, Then 5, Then 10 etc. And Stop
– Control Is The Key – You Get It From Consistency!!!!!