March 4, 2020 – COASTAL GYMNASTICS – LEVEL 1

March 4, 2020 – COASTAL GYMNASTICS – LEVEL 1

– CHIN-UP
– L-SIT
– BRIDGE

Warm-up

PARTNER UP

On a 5-minute clock, alternate between:

– RING ROW x 10 + HOLD
– BB OVERHEAD CARRY

A. CHIN-UP

05:00 – 18:00
——————–

A1) – 4 sets, supinated grip of:

– BOX CHIN-UP x 5
2s chin over bar hold
2s down

*shoulder blades together – chin over bar

– WALL PLANK/ CTW HS HOLD x 15 – 30s

– JEFFERSON CURL x 5
*3s hang

No rest between exercises
Rest 60-90s between sets

————
SCALES:

A1) – MODIFIED BOX CHIN-UPScoring: Not Scored

B. L-SIT

B1) – 3 sets of:

– SINGLE-LEG PIKE LEG LIFT x 10s
*keep squeezing higher throughout the set

B2) – 5 sets of the complex:

– HANGING TUCK SIT x 3s
– HANGING L-SIT x 3s
– HANGIING TUCK SIT x 3s

Rest 60 between setsScoring: Not Scored

C. BRIDGE


C1) – ACCUMUALATE 10 reps/ side

– BRIDGE ROTATIONS

C2) – 3 sets of :

– BRIDGE HOLD x 20s

– ROCK N ROLLS x 20sScoring: Not Scored

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