Weekly Practice

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!!!!!