10/19/2019

18
Oct

10/19/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY LINDA ROYER***

Warm-up

Warm-up (No Measure)

3 Rounds:

:30 Wrist Stretch

10 PVC Pass Thru’s

10 Arm Circles

10 Self hugs

10 Lateral Lunges

10 Squat to Stand

10 Bend and Bow

5 Primal Pulls

10 Ring Rows

10 Single Leg Hops *each leg

400 M Run/Row

Hip and Core Movement Prep (No Measure)

Use glute band: just above knee level

10 Banded squats

Walk forward and Backward x 10 steps

10 squatting lateral walks (left/right)

10 Banded Squats

Skills/Drills

Pistols (10x10x10x10x10)

Alternating

Single Leg Deficit Box Squat (5x5x5x5x5)

Pistol form with supporting leg on a box. This allows the opposite heel to be below the “top of the box” level. (A False Floor)

Focus on supporting leg Hip – Knee – Ankle alignment.

Keep Hips Square, Knee tracks over the toes to the outside of the toes.

DO NOT LET YOUR KNEE CAVE IN
Each Leg

Metcon

TODAY: PARTNER ALTERNATING FRAMES

“Rowling” (No Measure)

10 “Frames”: At your own pace

Each Athlete alternates turns and attempts to row and stop the meters as close to 100 m as possible. Every Meter either above or below 100 counts as a point. Lowest Points at the end of 10 frames wins.

Can be completed as a team or with a partner. Alternating “frames”
Only full pulls are allowed and you must place the handle back in the metal catch before the counter stops. Each round you record how far from 100 meters you are; over or under doesn’t matter.

Once the workout is completed, the person with the lowest score is the winner, just like in real bowling. Besides bragging rights, they pick the exercises that the entire group, including the winner, will do.

Now, take the bottom 3 scores and add them together; this will be the number of reps the group has to perform of each exercise.

Mobility

Warm-up (No Measure)

Pigeon

Runners Lunge w/thoracic rotation

Childs Pose w/lat reach