July 28, 2019 – LVL 1 – Functional Gymnastics

July 28, 2019 – LVL 1 – Functional Gymnastics

WEEK 1 – SESSION 3

– TTB SKILL
– L-SIT
– TTB STRENGTH

Warmup

00:00 – 05:00
——————–
1 set, activating positions:

– OSTRICH WALKS
– CRAB WALK
– SINGLE LEG PIKE LIFT x 10
– PARTNER ASSISTED HANGING THORACIC STRETCH x 20s

A.

TTB SKILL 1
07:00 – 25:00
——————–

SPLIT ATHLETES INTO PAIRS

A) – 1 set, partner spotted from the waist:

– SCAPULAR PULL UP x 6
*Hold each postion for 2 sec
*Feet in front
*10s active hold on last repScoring: Not Scored

B. TTB SKILL 2

TTB SKILL 2
(DEMO B)

B) – 1 set to activate correct positions:

– ISOMETRIC BEAT SWING HOLD x 3
*2s hold in each position
*Cue shoulder in front/shoulders behindScoring: Not Scored

C.

TTB SKILL 3
(DEMO C)

C) – 4 sets for quality positions:

– STRAIGHT LEG TOES-TO-BAR
*Set 1 – Beat Swing x 10
*Set 2 – Half TTB x 6
*Set 3 – HALF TTB x 2 + TTB x 2
*Set 4 – HALF TTB x 2 + TTB x 2

CUE COMPRESSION!Scoring: Not Scored

D.

L-SIT 1
L-SIT
28:00 – 45:00
——————–

SPLIT ATHLETES INTO PAIRS

D) – 2 set for activation

– PARALETTE SHRUGS x 10

– PIKE LEG LIFTS x 20Scoring: Not Scored

E.

L-SIT 2
(DEMO E)

E) – 4 sets, spotted from heels, pelvis tucked.

– TEMPO TUCK SIT > L-SIT x 3
2s out
2s L hold
2s inScoring: Not Scored

F. TTB STRENGTH 1

TTB STRENGTH 1
50:00 – 60:00
——————–

SPLIT ATHLETES INTO PAIRS OF SAME HEIGHT
SET BAR TO ELBOW HEIGHT
ATHLETES MOVE AT SAME TIME

(DEMO F)

F) – 1 set of:

– LOW HANG SINGLE LEG V-UP (hold) x 15s/leg
*Get every athlete holding a straight leg.Scoring: Not Scored

G. TTB STRENGTH 2

TTB STRENGTH 2
(DEMO G)

G) – 3 sets:

– LOW BAR TUCK V-UP (reps) x 5
*3 sec in each position

– OSTRICH WALK x 5mScoring: Not Scored

H. TTB STRENGTH 3

TTB STRENGTH 3
(DEMO H)

ATHLETES MOVE TOGETHER
ATHLETES MOVE ON YOUR CUES

H) – 3 sets:

– TUCK EXTENSIONS x 3
*3 sec in each positionScoring: Not Scored

View on WodUp

Leave a Comment