June 20, 2019 – LVL 2 – Functional Gymnastics

June 20, 2019 – LVL 2 – Functional Gymnastics

A.

WARM UP
1 round for activation
– TABLE ROCKER x 20
– PRONE EXTENSION x 8
– HANGING SHOULDER EXTENSION x 45s
Scoring: Not Scored

B.

CHEST-TO-BAR PULL-UPS
05:00 – 20:00
——————-

SPLIT ATHLETES INTO PAIRS

COACH ATHLETES BETWEEN SETS
ATHLETES IMPROVE QUALITY EACH SET

3 sets, alternating rounds with a partner:

– L-SIT CHEST-TO-BAR PULL-UP WITH BAND x 10
*Squeeze legs
*Press down, then in
*Lift the feet
*Retract scapula

– SEATED PIKE LEG LIFT HOLD x 20s
*Squeeze legs straight
*"Compress" the stomach
*Shoulder push downScoring: Not Scored

C.

BAR MUSCLE UP
25:00 – 40:00
——————–

KEEP ATHLETES INTO PAIRS

3 sets, partner spotted from the waist:

– BELLY-TO-BAR + BMU (1+1) x 8
*Stay back, press down

– SINGLE BAR DIP x 5
*Squeeze legs straight
*Pause at the bottomScoring: Not Scored

D.

ROPE CLIMB + HANDSTAND
45:00 – 60:00
——————–

SPLIT ATHLETES INTO GROUPS OF 3
ATHLETES MOVE IN CLOCKWISE ROTATION

Athlete A – Rope exercises
Athlete B – Spotting Rope exercises
Athlete C – Handstand + Push Up

3 sets each athlete:

– STRADDLE LEG LIFTS (ROPE) x 10
*Compression reps

– L-SIT CHIN-UP x 3 – L
– L-SIT CHIN-UP x 3 – R

– NOSE + TOES HANDSTAND x 30s
– PUSH UP HOLD x 30sScoring: Not Scored

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