November 20, 2019 – LVL 1 – Functional Gymnastics

November 20, 2019 – LVL 1 – Functional Gymnastics


00:00 – 06:00
——————–

2 rounds for shoulders + wrists:

– BEAR WALK x 20m
– TABLE ROCKER x 10
– MOUNTAIN CLIMBER x 5 / side

A. PULL-UP

08:00 – 10:00
——————–

A1) – 1 set for scapula activation:

– BAND PULL DOWNS x 8-12
*gradually draw shoulders down.

13:00 – 30:00
——————–

A2) – 4 sets, full stretch + squeeze of scapula:

– BOX PULL-UP x 5
3s up
3s down

*Keep biceps squeezed on way down

– PLANK LEAN x 40s

No rest between exercises
Rest 90s between sets

34:00 – 40:00
——————–

A3) – 2 sets, full stretch + squeeze of scapula:

– RING ROW x 8+
3s up
3s down

– REAR DELT RAISE x 15+
*Go til the Rear Delt burns

No rest between exercises
Rest 60s between setsScoring: Not Scored

B. FROG STAND


42:00 – 45:00
——————–

B1) – 1 set for wrist prep

– FINGER EXTENSIONS x 15
– FALSE GRIP CONTRACTIONS x 10

47:00 – 52:00
——————–

B2) – COLLECT 20, QUALITY REPS:

– FROG STAND REPS
*Push the floor, lean forward to fingers.

———-
SCALE:

– FROG STAND REPS
Keep toes on floor and shift to fingersScoring: Not Scored

C. CORE

55:00 – 60:00
——————–

COLLECT 90s TOTAL TIME:

– +5kg PIKE LEG LIFT HOLDScoring: Not Scored

View on WodUp

Leave a Comment