Weekly Practice

CrossFit Bielefeld – CrossFit

Skill Practice

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!!!!!