June 5, 2019 – LVL 1 – Functional Gymnastics

June 5, 2019 – LVL 1 – Functional Gymnastics

A. WARM UP

WARM UP
Warmup

00:00 – 06:00
——————–
2 sets for activation:
– FLOOR PELVIC TILTS x 8
– PRONE EXTENSIONS x 8
– SEATED PIKE LEG LIFT x 12

THEN

DEADBUG SKILL
CHEST TO BAR PVC SKILLScoring: Not Scored

B. CHEST-TO-BAR 1

CHEST-TO-BAR 1
08:00 – 25:00
——————–

SPLIT ATHLETES INTO PAIRS OF SAME HEIGHT.

ATHLETES SET BAR AT STERNUM HEIGHT.

B) – 2 sets each, partner alternating between:

– CHEST-TO-BAR HOLD x 30s
– DEADBUG REPS x 30sScoring: Not Scored

C. CHEST-TO-BAR 2

CHEST-TO-BAR 2
ATHLETES SET BAR AT EYE LEVEL.
ATHLETES SET BOX AT 20"

C) – 3 sets each, partner spot from the waist:

– CHEST-TO-BAR BOX CHIN-UP x 6
3s UP
3s HOLD chest on the bar each rep.Scoring: Not Scored

D. ACCESSORY STRENGTH

ACCESSORY STRENGTH
30:00 – 40:00
——————–

KEEP ATHLETES IN PAIRS OF SAME HEIGHT.

3 sets each athlete, alternating between:

– BOX ASSISTED PRESS DOWNS x 10
– BAND ASSISTED ARCH UP (HOLD) x 30sScoring: Not Scored

E.

HANDSTAND
45:00 – 60:00
——————–

KEEP ATHLETES IN PAIRS OF SAME HEIGHT.

ATHLETES MOVE ON YOUR CUES:

E1) – 1 set for positions:

– INVERTED PELVIC TILTS x 10

ATHLETES SET FINGERTIPS NEXT TO ANKLES

E2) – 3 sets partner alternating:

– SPLIT HS HOLD x 20s – L (partner A)
– SPLIT HS HOLD x 20s – L (partner B)Scoring: Not Scored

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