May 17, 2019 – Functional Gymnastics

May 17, 2019 – Functional Gymnastics

A. Warm Up

Warm Up
Warmup
00:00 – 05:00
——————–
Perform once through:
– TABLE ROCKER x 15
– FLOOR PELVIC TILTS x 10
– Y TO HANDCUFF x 5
Scoring: Not Scored

B. Pull Up

Pull Up
PULL-UP
06:00 – 35:00
——————–

PAIR ATHLETES INTO SIMILAR HEIGHT.

ATHLETES SET BAR AT STERNUM HEIGHT.

DEMO B1)

A1) – 2 sets, athletes alternating between:

– CHIN OVER BAR ACTIVATION x 3
– TABLE HOLD x 15s/side

DEMO B2)

A2) – 3 sets, athletes alternating between:

– FLOOR PULL-UP x 5
3s UP
3s Chin Over Bar Hold each rep

– PARALETTE SHRUGS x 10Scoring: Not Scored

C. Pull Up

Pull Up
ATHLETES ADJUST BAR TO CHIN HEIGHT.

DEMO C)

B) – 1 set for AMRAP, partner spotted:

– BOX PULL-UP
2s UP
2s DOWN each rep

*1 set each athlete, spotted by their partner from
behind at the waist.Scoring: Not Scored

D. Paralette Tuck Sit Hold

Paralette Tuck Sit Hold
DEMO D)

B2) – ACCUMULATE 75s:

– PARALETTE TUCK SIT.
*Keep toes on floor to scale.

———-
NOTES:

If you do not have paralettes, use plates & dumbbells.Scoring: Not Scored

E.

Floor Core
FLOOR CORE
40:00 – 50:00
——————–

DEMO EXERCISES

4 sets, entire group moving together of:

– TUCK > L REPS (FLOOR) x 8
*Maintain tucked pelvis during transitions.

– L HIP RAISES x 8
*Toes over hips, legs squeezed.

– ARCH UP x 8
*Shrug shoulders, arms locked.Scoring: Not Scored

View on WodUp

Leave a Comment