June 27, 2019 – LVL 2 – Functional Gymnastics

June 27, 2019 – LVL 2 – Functional Gymnastics

A. WARM UP

WARM UP
00:00 – 04:00
——————–
2 rounds for activation:

– Y TO HANDCUFF x 5
– DEADBUG REPS x 30sScoring: Not Scored

B. BAR MUSLCE UP 1

BAR MUSLCE UP 1
BAR MUSCLE-UP
06:00 – 30:00
——————–

SPLIT ATHLETES INTO PAIRS OF SAME HEIGHT.

ATHLETES SET BAR AT NECK HEIGHT
ATHLETES SET BOX ON LOWEST SETTING

B) – 3 sets each athlete:

– BELLY TO BAR PRESS DOWN x 8
Pause at top with the elbow inline with the barScoring: Not Scored

C.

BAR MUSCLE UP
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 7
*Squeeze legs straight
*Pause at the bottomScoring: Not Scored

D. ROPE CLIMB 1

ROPE CLIMB 1
ROPE CLIMB
35:00 – 55:00
——————–

KEEP ATHLETES IN PAIRS

D) – 4 sets spotted from the waist:

– L-SIT ROPE CHIN-UP x 6

Athletes alternate each side.Scoring: Not Scored

E. RING DIP

RING DIP
ATHLETES SET TOP OF RING AT EYE LEVEL

E) – 5 sets each athlete, spotted from the waist:

– RING DIP HOLD x 15s
– RING SUPPORT HOLD x 15s

———–
NOTES:

In both of these exercises, you are cueing to keep the shoulders pulled / press down and in protraction.Scoring: Not Scored

F. MOBILITY

MOBILITY
ACCUMULATE 3:00

– SEATED WALL SLIDE
*Lower back, elbows, back of hands in contact with the wallScoring: Not Scored

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