June 2, 2019 – LVL 1 – Functional Gymnastics

June 2, 2019 – LVL 1 – Functional Gymnastics

A.

WARM UP
Warmup

00:00 – 06:00
——————–
2 sets of:

– OSTRICH WALK
– SKYREACHER
– SCAPULA PUSH UP

THEN

WRIST PREPScoring: Not Scored

B.

DIP STRENGTH
B) DIP STRENGTH
10:00 – 25:00
——————-

ATHLETES MOVE AT SAME TIME:

ATHLETES MOVE ON YOUR CUES.

DEMO A
*Cue athletes to retract as they descend.
*Cue vertical forearm on the descent.

3 sets of:

– BOX ASSISTED DIP x 5

5s hold top
2s pause halfway down
2s pause at the bottom

*Cue athletes to depress in the top hold.
*Cue athletes to retract as they descend.

– TUCK KNEE EXTENSION x 6
3s hold each rep.Scoring: Not Scored

C.

TOES-TO-BAR STRENGTH
C) TOES-TO-BAR STRENGTH
30:00 – 35:00
——————–

ATHLETES HOLD AT SAME TIME

C1) – 2 sets for flexibility:

– ASSISTED FRONT SPLIT HOLD x 60s – L
– ASSISTED FRONT SPLIT HOLD x 60s – R

40:00 – 50:00
——————–

PAIR ATHLETES

ATHLETES MOVE ON YOUR CUES

*ENGAGE – TILT + SHOULDERS
*Finish/Reset

C2) – 4 sets, alternating with partner:

– LOW HANGING TUCK > KNEE EXTENSION TO BAR x 5Scoring: Not Scored

D.

CONDITIONING
D) CONDITIONING

55:00 – 60:00
——————–

ATHLETES MOVE AT SAME TIME

D1) – 1 set of:

– LOW HANG V-UP (hold)
*Get every athlete holding a straight leg.

D2) – 3 sets:

– LOW BAR V-UP (reps) x 15

rest 20s between legs.Scoring: Not Scored

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