June 26, 2019 – LVL 1 – Functional Gymnastics

June 26, 2019 – LVL 1 – Functional Gymnastics

A. WARM UP

WARM UP
00:00 – 05:00
——————–
1 round for activation + flexibility:

– PRONE EXTENSIONS x 10
– CHIN OVER BAR ACTIVATION x 5 repsScoring: Not Scored

B.

PULL UP 1
07:00 – 30:00
——————–

B) – 7:00 TO ESTABLISH A MAX' LOAD:

– CHIN OVER BAR HOLD x 15s

*must make 3 attempts
*position focus
*Scale to box pull up with a load on lapScoring: Not Scored

C. Pull-Up Hold 3 x 15 Seconds

Pull-Up Hold
– 3 sets of for 15 seconds
Rest as needed

D.

PULL UP 2
SPLIT ATHLETES INTO PAIRS
ATHLETES MOVE ON YOUR CUES

D) – 3 sets, partner spot from the waist / toes:

– (BAND) HOLLOW PULL-UP x 5
3s hold in the active hang before pulling up.

– HANG TUCK > L-SIT REPS x 8

Athletes rest when they are spotting.

———–
NOTES:

HOLLOW PULL-UP:

Your cueing here is on getting the pelvis tucked and keeping it tucked at the initiation of the pull. This will be hard for your athletes.

Athlete A performs a set, then Athlete B performs a set.Scoring: Not Scored

E.

HSPU 1
35:00 – 50:00
——————–

ATHLETES MOVE AT SAME TIME

E) – 1 set of:

– COW > CAT / TRIPOD x 10
*Correct positions each rep.Scoring: Not Scored

F. HSPU 2

HSPU 2
F) – 4 sets for maximum tension of:

– KNEELING PLATE HSPU HOLD x 25s
– SEATED PIKE LEG LIFT HOLD x 25s
– HANDCUFF HOLD x 25s

no rest between exercises or sets.Scoring: Not Scored

G. FLOOR CORE

FLOOR CORE
54:00 – 60:00
——————–

EMOM x 6

– L HIP RAISE (HOLD) x 20sScoring: Not Scored

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