June 16, 2019 – LVL 1 – Functional Gymnastics

June 16, 2019 – LVL 1 – Functional Gymnastics

A.

WARM UP
Warmup

00:00 – 06:00
——————–
@2 sets for flexibility:

– OSTRICH WALK x 10m
– DUCK WALK x 10m
– CRAB WALK x 10mScoring: Not Scored

B. CHEST TO BAR 1

CHEST TO BAR 1
08:00 – 35:00
——————–

ATHLETES MOVE TOGETHER
ATHLETES MOVE ON YOUR CUES

(DEMO B)

B) – 3 sets of:

– TUCK REPS (FLOOR) x 45s
*Hold each position for 2s

rest 30s between setsScoring: Not Scored

C. Strict Pull-Up Max Reps

Max Strict Pull-Ups (3111 tempo)

D. CHEST TO BAR 2

CHEST TO BAR 2
SPLIT ATHLETES INTO PAIRS OF SAME HEIGHT.

ATHLETES SET BAR JUST ABOVE BELLY BUTTON.

(DEMO C)

C) – 2 sets each, partner alternating between:

– CHEST-TO-BAR HOLD x 30s
– FLOOR PELVIC TILTS x 30sScoring: Not Scored

E. CHEST TO BAR 3

CHEST TO BAR 3
ATHLETES SET BAR AT EYE LEVEL.
ATHLETES SET BOX AT 20".

(DEMO D)

D) – 4 sets each, partner spot from the waist:

– 5s BOX PULL-UP x 2
– 5s CHIN OVER BAR HOLD x 1
– 5s L-SIT NEGATIVE x 1Scoring: Not Scored

F. HANDSTAND 1

HANDSTAND 1
HANDSTAND
40:00 – 50:00
——————–

KEEP ATHLETES IN PAIRS OF SAME HEIGHT.

ATHLETES MOVE ON YOUR CUES:

(DEMO E)

E) – 1 set for positions:

– INVERTED PELVIC TILTS x 10
– HOLLOW TO TUCK x 15Scoring: Not Scored

G. HANDSTAND 2

HANDSTAND 2
F) – 3 sets, partner alternating between:

– WALL CLIMB GAME x 45s
*Cue athletes stop, start, forward and backward
at random to test their control.

– RESTScoring: Not Scored

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