June 13, 2019 – LVL 2 – Functional Gymnastics

June 13, 2019 – LVL 2 – Functional Gymnastics

A. WARM UP

WARM UP
2 rounds for activation:
– WALKOUT x 6
– TABLE ROCKER x 12
– SNOW ANGEL x 12
Scoring: Not Scored

B. HSPU

HSPU
08:00 – 25:00
——————–

SPLIT ATHLETES INTO PAIRS

(DEMO B)

4 sets, partner spotted from the hips:

– STANDING BOX HSPU x 4
*4s hold head off the floor each rep.

– CHIN OVER BAR > L-SIT REPS x 6Scoring: Not Scored

C. BAR MUSCLE UP 1

BAR MUSCLE UP 1
30:00 – 60:00
——————–

SPLIT ATHLETES INTO PAIRS OF SAME HEIGHT

ATHLETES SET BAR AT CHEST HEIGHT

(DEMO C)

C) – 3 rounds, alternating rounds each athlete:

– TUCK FRONT LEVER HOLD x 30s
*Press down on the bar.

– SINGLE BAR DIP x 8
*3s pause belly next to bar each rep.

Athlete rests while partner goes.Scoring: Not Scored

D. BAR MUSCLE UP 2

BAR MUSCLE UP 2
ATHLETES SET BAR AT CHIN HEIGHT.

(DEMO D)

D) – 3 sets each athlete:

– SNAP TO MUSCLE-UP x 4

*Hold belly on bar for 3s each rep.
*Squeeze legs in landing.Scoring: Not Scored

E.

BAR MUSCLE UP 3
KEEP ATHLETES IN SAME PAIRS

(DEMO E)

E) – EMOM x 10 (5 sets each athlete):

– BOX ENTRY BAR MUSCLE-UP x 2

*This gives you enough time to make small
verbal cues after an athlete has been to improve
on the next set.Scoring: Not Scored

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