(Mobility/Fun/Gymnastics Skill/Short Metcon)
Movement Prep: 5 Min
Warm-up: 10 Min
7 Min Agility Course
Fun: 10 Min
8 Min Musical Medicine Balls
Round 1 - Lunges
Round 2 - Frog hop
Round 3 - Inchworm
Round 4 - Monkey Crawl
NOTE: https://www.youtube.com/watch?v=9zCj7yodDWA - Have eliminated players hold plank while music plays. Keep music time short. Go 2 minutes each movement and have everyone join back in each new movement.
Skill: 10 Min
Progression to Front Lever
8 Attempts at a "Ball Up to Front Lever" (Hold for 5 seconds)
The goal here is to get lats working while holding the core strong in the hollow body position.
Start in the balled up "inverted tuck" position (Hips over the shoulders), then slowly as possible roll out to a Tuck Front Lever. Athletes can then try to extend on leg into a "Jack Knife" Front Lever. If that is possible, see if they can start to extend one or both legs and hold. - super challenging.
If you have an athlete that is unable to get into the hanging balled up position, have them perform the tuck position lying on the floor with knees pulled into chest and elbows tucked towards the knee. They can work towards bringing their arms out into their hollow body position with knees still tucked into chest and then to full hollow body from their.
Workout: 20 Min
12 Min AMRAP
16 Alternating Pistols
8 Handstand Push-ups
4 x 20m Shuttle Sprints
NOTE: extra time here to cover scaling progressions on Pistols and HSPUs. With a busy class Partner up or work in teams of three with athletes using similar scaling options, have people start on different movements to not overload shuttle run space or handstand walls. Use end to end of the plywood platform for 2 hand touch on sprints (4 plywood platforms = 32' 20m = 65'). Keep pistols on outer edges of gym.
Scaling: Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upside down. Reverse Lunge