November 17, 2019 – LVL 1 – Functional Gymnastics

November 17, 2019 – LVL 1 – Functional Gymnastics

00:00 – 06:00
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2 rounds of:

– MOUNTAIN CLIMBER x 4 / side
– PIGEON REPS x 12 / side
– TABLE ROCKER x 8
– 1 ARM TABLE REACHER x 4 / side

A. PULL-UP

08:00 – 14:00
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ATHLETES IN PAIRS OF SIMILAR HEIGHT

ATHLETES ALTERNATE

A1) – 3 rounds for scapula strength & flexibility:

– PULL APARTS x 6
– SEATED PULL DOWNS x 6
3s hold – bottom

– COBRA + LEG CURL x 4 / side
*squeeze mid-back

16:00 – 35:00
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ATHLETES STAY WITH PARTNERS

ATHLETES SET BAR TO CHIN HEIGHT

A2) – 5 sets, keeping elbows under the bar:

– BOX PULL-UP x 4
2s up
3s down

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NOTES:

– SCALES –

– (MODIFIED) BOX PULL-UP
– FLOOR PULL-UP

– RX+ –

– +5kg BOX PULL-UP
Scoring: Not Scored

B. HANDSTAND / PUSH UP

B1) – 1 set for mobility and activation:

– BOX LAT STRETCH x 60s
– REVERSE GRIP PLANK x 40s
– CAT COW TRIPOD x 10

B2) – 5 sets for control:

– HEADSTAND HOLD x 15s
*progress with partner

B3) – 3 sets for quality

– WALL CLIMB x 2
– WALL PLANK x 20s
Scoring: Not Scored

C. CORE

55:00 – 61:00
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C1) – EMOM x 6

– TUCK REPS x 5
– TUCK HOLLOW ROCK x 10

63:00 – 65:00
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C2) – COLLECT 2:00

– ELEVATED TABLE HOLD
*Closest hand placement you can manage.Scoring: Not Scored

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