July 4, 2019 – LVL 2 – Functional Gymnastics

July 4, 2019 – LVL 2 – Functional Gymnastics

A.

WARM UP
WARM UP

00:00 – 08:00
——————–

2 rounds for activation:
– OSTRICH WALK x 15m
– TEDDY BEAR TO PIKE x 10
– 1 ARM TABLE x 20s / sideScoring: Not Scored

B.

HSPU
08:00 – 20:00
——————–

SPLIT ATHLETES INTO PAIRS

(DEMO B)

B) – 4 sets, partner spotted from the hips:

– STANDING BOX HSPU HOLD x 20s
*Hold head just off the floorScoring: Not Scored

C.

BAR MUSCLE UP 1
25:00 – 45:00
——————–

SPLIT ATHLETES INTO PAIRS OF SAME HEIGHT

ATHLETES SET BAR AT CHEST HEIGHT

(DEMO C)

C) – 3 sets, partner spotted from the waist:

– BELLY-TO-BAR PRESS DOWN x 8Scoring: Not Scored

D.

BAR MUSCLE UP 2
(DEMO D)

D) – 3 sets, partner spotted from the heels:

– TUCK FRONT LEVER HOLD x 20s
*partner spotted at feet
*scale shins to bar

CUE ATHLETES:

PRESS HEELS INTO PARTNERS HANDS.
PRESS BACK & DOWN ON THE BAR.Scoring: Not Scored

E.

BAR MUSCLE UP 3
E) – 1 set each athlete:

– SINGLE BAR DIP x 15Scoring: Not Scored

F.

DRAGON FLAG
50:00 – 60:00
——————–

SPLIT ATHLETES INTO 2 GROUPS

3 sets each athlete, alternating between:

– DRAGON FLAG REPS x 6
*Use a band to assist

– REVERSE PLANK LEG LIFTS x 15s/LEGScoring: Not Scored

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