Gymnastics Skills Warm-Up
Every 30 seconds, for 10 minutes (4 sets of each):
Interval 1 – Supine Snap Pull Swings x 5 reps
Interval 2 – Snap Pulls x 10 reps
Interval 3 – Pop Swing x 5 reps
Interval 4 – Tempo Ring Dips x 4 reps @ 31X0
Interval 5 – Catch Position Dips x 8 reps
A.
Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed
B.
Against a 2-minute running clock:
400 Meter Run
immediately followed by…
Max Reps of Chest-to-Bar Pull-Ups
Rest 2 minutes between sets, and perform a total of FOUR sets.
When the running clock reaches 16:00…
C.
Against a 2-minute running clock:
400 Meter Run
Max Reps of Toes-to-Bar
Rest 2 minutes between sets, and perform a total of FOUR sets
Please be sure to wear some form of protection on your hands if they’re prone to ripping at higher volume bar work.
D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds