November 8, 2019 – LVL 1 – Functional Gymnastics

November 8, 2019 – LVL 1 – Functional Gymnastics

– TTB SKILL
– HANDSTAND
– FLOOR CORE

Warm-up

2 rounds for activation

– FLOOR PELVIC TILTS x 10
– DEADBUG REPS x 40s
*Check back does not lift off floor.

– WALKOUT x 10

A.

TOES TO BAR SKILL
RING BEAT SWING

08:00 – 12:00
——————–

ATHLETES INTO PAIRS

A1) – 2 rounds, alternate with a partner:

– TOWEL BEAT SWING x 10
*Make 2 corrections to the group after first set.

14:00 – 24:00
——————–

ATHLETES ALTERNATE EVERY 40s

A2) – EVERY 40s x 8:00 (6 sets each):

– BEAT SWING x 2
– BEAT SWING LEG LIFT x 2
– BEAT SWING – TOES-TO-RING x 3-5

———–
NOTES:

BEAT SWING TOES-TO-RING
– SCALE –

BEAT SWING LEG LIFT x 3-5

COACHING:

Maintain active "press down" tension hollow + arch.
Ab tension, even when in the Arch.
Legs long and squeezed tight.
Maintain maximum swing speed through each rep.Scoring: Not Scored

View on WodUp

Leave a Comment