June 9, 2019 – LVL 1 – Functional Gymnastics

June 9, 2019 – LVL 1 – Functional Gymnastics

A. WARM UP

WARM UP
00:00 – 08:00
——————–
ATHLETES MOVE AT THE SAME TIME:

2 sets, not for time of:

– BEAR WALK x 10m
– CRAB WALK
– Y TO HANDCUFF x 5

then,

ATHLETES MOVE ON YOUR CUES:

COLLECT 10 REPS:

– COW / CAT > TRIPODScoring: Not Scored

B.

PUSH UP 1
12:00 – 35:00
——————-

ATHLETES MOVE AT SAME TIME

ATHLETES MOVE ON YOUR CUES

(DEMO B)

B) – 3 sets, for good positions of:

– KNEELING HSPU (PLATE) HOLD x 30s

– PRONE SHOULDER EXTENSION x 8Scoring: Not Scored

C.

PUSH UP 2
ATHLETES MOVE AT SAME TIME

ATHLETES MOVE ON YOUR CUES

(DEMO C)

C) – 3 sets, maintaining the straight line of:

– SCAPULA PUSH UP x 5

– PUSH UP NEGATIVE + HOLD x 5
*Hold the bottom of each rep for 2s, then reset.

– TEDDY BEAR TO PIKE x 15Scoring: Not Scored

D.

HANDSTAND
ATHLETES MOVE AT SAME TIME

ATHLETES MOVE ON YOUR CUES

(DEMO D)

D) – 2 sets each, alternating between:

– WALL PLANK x 40s
– REST x 40sScoring: Not Scored

E.

TOES TO BAR 1
TOES-TO-BAR
40:00 – 60:00
——————–

SPLIT ATHLETES INTO 2 GROUPS

(DEMO E)

E) – 3 sets each, alternating between:

– SINGLE LEG HANGING LEG LIFT x 4

3s UP
3s HOLD
3s DOWN

– PRONE SHOULDER FLEXION LIFT OFF x 8Scoring: Not Scored

F.

TOES TO BAR 2
ATHLETES MOVE AT SAME TIME

ATHLETES MOVE ON YOUR CUES

(DEMO F)

F) – 5 sets of:

V COMPRESSION x 3 @ 3s UP, 3s DOWN

rest exactly 20s between setsScoring: Not Scored

View on WodUp

Leave a Comment