July 3, 2019 – LVL 1 – Functional Gymnastics

July 3, 2019 – LVL 1 – Functional Gymnastics

A.

WARM UP
Warmup

00:00 – 06:00
——————–
2 sets for activation:
– FLOOR PELVIC TILTS x 8
– PRONE EXTENSIONS x 8
– SEATED PIKE LEG LIFT x 12

THENScoring: Not Scored

B. CHEST-TO-BAR 1

CHEST-TO-BAR 1
08:00 – 25:00
——————–

SPLIT ATHLETES INTO PAIRS OF SAME HEIGHT.

ATHLETES SET BAR AT STERNUM HEIGHT.

(DEMO B)

B) – 2 sets each, partner alternating between:

– CHEST-TO-BAR HOLD x 30s
– DEADBUG REPS x 30sScoring: Not Scored

C. CHEST-TO-BAR 2

CHEST-TO-BAR 2
ATHLETES SET BAR AT EYE LEVEL.
ATHLETES SET BOX AT 20"

(DEMO C)

C) – 3 sets each, partner spot from the waist:

– CHEST-TO-BAR BOX CHIN-UP x 6
3s UP
3s HOLD chest on the bar each rep.Scoring: Not Scored

D. ACCESSORY STRENGTH

ACCESSORY STRENGTH
30:00 – 40:00
——————–

KEEP ATHLETES IN PAIRS OF SAME HEIGHT.

(DEMO D)

D) – 3 sets each athlete, alternating between:

– BOX ASSISTED Dips x 6
– Banded Hollow Lat Pull Down HOLD) x 30sScoring: Not Scored

E. HANDSTAND 1

HANDSTAND 1
45:00 – 60:00
——————–

KEEP ATHLETES IN PAIRS OF SAME HEIGHT.

ATHLETES MOVE ON YOUR CUES:

(DEMO E)

E) – 1 set for positions:

– INVERTED PELVIC TILTS x 10Scoring: Not Scored

F. HANDSTAND 2

HANDSTAND 2
ATHLETES SET FINGERTIPS NEXT TO ANKLES

(DEMO F)

F) – 4 sets partner alternating:

– L HS HOLD x 20s – (partner A)
– L HS HOLD x 20s – (partner B)Scoring: Not Scored

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