GYMNASTICS | WEEK 37 | 09/05/2021
Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.
Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an endurance workout, or often Power, Oly, or Butts and Guts!
WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
PART 1
For Time:
10 Burpee Box Jump Over
20' Handstand Walk
9 Burpee Box Jump Over
20' Handstand Walk
8 Burpee Box Jump Over
20' Handstand Walk...
All of the way down to
1 Burpee Box Jump Over
20' Handstand Walk
Customizations:
Burpee Step Up Overs
and/or
20 Handstand Shoulder Taps
Score: Total Time
Goal: Don't get sloppy!
COACHES NOTES
So the number of Burpee Box Jump Overs will decrease by 1 each round. The Handstand Walk stays the same at 20 feet!
Even though this part is "for time," don't sacrifice the quality of your movement for speed!
BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.
HANDSTAND WALK
Kick-up to a handstand hold, making sure to keep a tight, stacked body position: Your body should be in one line, with your ankles over your hips, hips over your shoulders, and shoulders over your wrists. Allow your body to tip over, producing the forward momentum needed to start walking your hands. Make sure to keep your hips and glutes set over your finger tips for the walk (this will make sure you continue moving forward, rather than falling backwards). To step forward, press firmly into one hand and get as "tall" as you can on that side. Lift the opposite hand and shift your weight into it as you place it down. It’s this shoulder extension that will naturally shift your bodyweight from side to side, making your handstand walk much easier.
PART 2
Every Minute on the Minute for 8 Minutes
30 Seconds Max Reps Toes to Bar
Rest Remaining 30 Seconds
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Customizations:
Focus on rhythm, only lifting your legs as high as possible while keeping the beat
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Score: Total Reps
COACHES NOTES
The 30 second effort does not need to be unbroken. You can drop down from the bar and accumulate more reps as long as it's within the first 30 seconds of the minute.
If you can only do one rep at a time, consider customizing to only raising your legs high enough to allow yourself to maintain a rhythm! That will get you closer to stringing together multiple reps of Toes to Bar than doing one at a time ever will.
TOES TO BAR
Start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Sweep your feet forward and press into the bar. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position. Continue to connect reps using the swing and momentum to your advantage. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.