June 19, 2019 – LVL 1 – Functional Gymnastics

June 19, 2019 – LVL 1 – Functional Gymnastics

A. WARM UP

WARM UP
00:00 – 06:00
——————–
2 rounds for shoulder extension:

– Y TO HANDCUFF x 4
– PRONE EXTENSIONS x 8
– TABLE ROCKER x 12
– TUCK HOLLOW ROCK x 15Scoring: Not Scored

B. PULL UP 1

PULL UP 1
10:00 – 30:00
——————–

(DEMO B)

B) – 2 set each athlete:

– CHEST-TO-BAR HOLD x 30s
– HOLLOW
– ARCHScoring: Not Scored

C. PULL UP 2

PULL UP 2
SPLIT ATHLETES INTO PAIRS OF SIMILAR HEIGHT

ATHLETES SET BAR AT CHIN HEIGHT

ATHLETES MOVE ON YOUR CUES

(DEMO C)

C) – 5 sets each, partner spotted from the waist:

– BOX CHEST-TO-BAR PULL-UP x 3
5s UP
5s Chest-to-Bar Hold each rep

– After each set all pairs perform:

– 10s HOLLOW HOLD
– 10s ARCH HOLD
x 2Scoring: Not Scored

D. PARALETTES 1

PARALETTES 1
30:00 – 45:00
——————–

(DEMO D)

D) – 3 sets, alternating between:

– PARALETTE SHRUGS x 8
– SEATED PIKE LEG LIFTS x 15Scoring: Not Scored

E. PARALETTES 2

PARALETTES 2
(DEMO E)

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

– PARALETTE TUCK SIT x 20s
*Keep toes on floor to scale.Scoring: Not Scored

F. PUSH UP 1

PUSH UP 1
50:00 – 60:00
——————–

ATHLETES MOVE AT SAME TIME:

ATHLETES MOVE ON YOUR CUES:

2 sets for quality positions:

– SHOULDER ROLL x 1
– TILT PELVIS x 1
– CREATE SPACE
– 5s KNEELING CONCENTRIC x 1
– 5s NEGATIVE PUSH UP + 5s HOLD x 1Scoring: Not Scored

G.

PUSH UP 2
(DEMO G)

G) – 2 sets for quality positions:

– (CONTROLLED) PUSH UP x 10
*Athletes may kneel or stand.

– L HIP RAISES x 20Scoring: Not Scored

View on WodUp

Leave a Comment