October 9, 2019 – LVL 1 – Functional Gymnastics

October 9, 2019 – LVL 1 – Functional Gymnastics

PULL-UP CYCLE W (8/8)

– L1 Testing
– SCAPULA
– FLOOR CORE

Warmup

00:00 – 05:00
——————–
2 sets for maximum range of motion:

– Run x 400m

– SINGLE-LEG DEADBUG HOLD x 20s / side
– HANGING DEPRESSION (FLOOR) x 6
*Squeeze each for 2s.

– SCAPULAR PUSH-UP x 12
*Squeeze each for 2s

– STANDING DISLOCATIONS x 60s

A.

PULL-UP CYCLE (W 8/8)
PULL-UP CYCLE (W 8/8)

A2) – 1 set for specific activation:

– 10s FLOOR PULL-UP x 1
*Take 10s to go from hang to chin over bar
SQUEEZE Ab's & Scapula down,

A2) – 1 set for AMRAP:

– STRICT PULL-UPS

*L1 end target is 6 reps.

———-
NOTES:

STRICT PULL-UP
– SCALE – FLOOR PULL-UP
3s pause chin over bar each repScoring: Not Scored

B.

LEVEL 1 MARKERS
LEVEL 1 MARKERS
15:00 – 20:00
——————-

B1) – 3 sets for quality AMRAP:

– BOX PULL-UP
3s pause chin over bar hold

*First L1 target is 6 reps

– PIKE ROCK x 45s
– WRIST PREP x 45s

B2) – 3 sets of:

– KNEELING BOX HSPU HOLD x 5s
– STANDING BOX HSPU HOLD x 55s

Rest 1:00 between setsScoring: Not Scored

C.

SCAPULA
SCAPULA

1 set of:

– PRONE T HOLD x 3:00Scoring: Not Scored

D.

FLOOR CORE
FLOOR CORE

– 3-4 sets

– SCISSOR KICKS x 8
– LEG LOWER > LIFT x 8
– WINDSHIELD WIPERS x 8Scoring: Not Scored

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