June 6, 2019 – LVL 2 – Functional Gymnastics

June 6, 2019 – LVL 2 – Functional Gymnastics

A. WARM UP

WARM UP
WARM UP

00:00 – 08:00
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2 rounds for activation:
– OSTRICH WALK x 15m
– TEDDY BEAR TO PIKE x 10
– 1 ARM TABLE x 20s / sideScoring: Not Scored

B. HSPU

HSPU
08:00 – 20:00
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SPLIT ATHLETES INTO PAIRS

4 sets, partner spotted from the hips:

– STANDING BOX HSPU HOLD x 15s
*Hold head just off the floorScoring: Not Scored

C. BAR MUSCLE UP 1

BAR MUSCLE UP 1
25:00 – 45:00
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SPLIT ATHLETES INTO PAIRS OF SAME HEIGHT

ATHLETES SET BAR AT CHEST HEIGHT

C) – 3 sets, partner spotted from the waist:

– BELLY-TO-BAR PRESS DOWN x 8Scoring: Not Scored

D. BAR MUSCLE UP 2

BAR MUSCLE UP 2
D) – 3 sets, partner spotted from the heels:

– TUCK FRONT LEVER HOLD x 20s

CUE ATHLETES:

PRESS HEELS INTO PARTNERS HANDS.
PRESS BACK & DOWN ON THE BAR.Scoring: Not Scored

E. BAR MUSCLE UP 3

BAR MUSCLE UP 3
E) – 1 set each athlete:

– SINGLE BAR DIP x 15Scoring: Not Scored

F.

DRAGON FLAG
50:00 – 60:00
——————–

SPLIT ATHLETES INTO 2 GROUPS

3 sets each athlete, alternating between:

– DRAGON FLAG REPS x 30s

– REVERSE PLANK LEG LIFTS x 30sScoring: Not Scored

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