Gymnastics Focus
*The Intent for Gymnastics days is to highlight and focus primarily gymnastics and body weight movements to improve skill and stamina. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up
2 min row
box elevated child’s pose
elevated pigeon str
elevated Spiderman str
handstand hold
bottom of ring dip standing stretch
-3 min prep-
SOD
In 12 minutes, complete 3-5 sets of:
Kipping T2B practice (reps = athlete’s choice)
10-15 GHD Hip extensions
Also ADD 1-2 of the following skills to work on:
Pistols
Handstands
L holds (rings/floor/boxes) (https://www.youtube.com/watch?v=7Zpqwyyx7ek&t=95s)
-1 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
3 Rounds for time of:
10 Box pike push-ups (24/20) (50+ 1 10# plate and 1 pad) (Mod: knees on box / add more plates, DB seated OHP)
10 Ring dips (Mod: Box dips, lite banded dips)
1,000/900m Row (50+ 900/800)
*If you are scaling the movements and can do unbroken sets, you have scaled way too much.
