08/31/2019

30
Aug

08/31/2019

Announcements

AUGUST SQUAT CHALLENGE!
“The squat should be a stretch”
1 MINUTE SQUAT HOLD AT THE BEGINNING OF CLASS
1 MINUTE SQUAT HOLD AT THE END OF CLASS
Add Weight as needed. If you can hold for the whole minute, LOAD IT UP!
Points of Performance/Goals:
If Using a Kettlebell ELBOWS OFF KNEES!
Feet shoulder width apart.
Toes pointed forward.
Upright torso.
Hips as low as you can go. (A to G)

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 PVC Pass Thru’s

10 Lateral Leg Swings

10 Jumping Jacks

10 Self Hugs

10 Air Squats

10 Bend and Bow

Run 400 M

3 Rounds:

10 Ring Rows

5 Push Ups

5 Box Jumps

10 Banded Marches R,L,F,B

10 Glute Bridges

Weightlifting

Single leg Balance (2 minutes x 2 Minutes)

Front and Back Gymnastics Scales/Single Leg Balance

Hips over knees over ankles

Keep hips even

Max time

Ring Push Up (5x5x5x5x5)

Adjust Rings 4″ above floor

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Metcon (No Measure)

4 Minute EMOM

(:45 work :15 Transition)

ODD: Wall Sit

EVEN: Plank Hold

Right into…

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

25 Medball Cleans 20/14

50 Jumping Jacks

75 Bicycle Sit ups

100 M Run

Then…

5k Row (Time)

Max Effort 5k Row
In Teams of 4

Mobility

Warm-up (No Measure)

Couch Stretch

Rig Hamstring Stretch

Scorpions