Run and jump on springboard to straight jump onto to block (held for 3 secs)
Arm swing into handstand fall flat.
Landing to be held for 3 seconds.
Pull up to chin over bar;
Lower down slowly to hang;
Held tuck shape 3 seconds;
Held Pike shape 3 seconds;
X3 swings to drop dismount.
Landing to be held for 3 seconds
Held tuck shape (knees to chest);
Lower into hang to go into German hang held for 3 seconds;
Rotate back into upside down pike fold;
Cast into X3 swings;
Drop dismount to held landing for 3 seconds.
X2 Circles around the mushroom holding each shape for 2 seconds.
Jump up to front support;
Bent arm dip;
Held tuck (3 seconds);
X3 swings to drop dismount between P-bars;
Forward roll to land on feet;
Held dish 3 seconds to lie flat;
Bridge held for 3 seconds;
Lower down into tuck and roll over to side.
Bunny hop x3
Shoulder stand (Hold for 3 secs) – roll out to stand;
Lunge into handstand (Does not have to be held)
Arabesque held for 3 seconds into cartwheel;
Bonus of 0.5 round off instead of cartwheel;
Bonus of 0.5 for held handstand.
Chelmsford Gymnastics Club
Unit 13 Tattersall Way, Widford Industrial Estate, Chelmsford, CM1 3UB