11/09/2019

8
Nov

11/09/2019

Hub City CrossFit – CrossFit

Warm-up

DYNAMIC WARM-UP (No Measure)

DOWN then JOG BACK

Lateral lunges

Knee hugs

Samson lunge w/Twist

Zombie walk

1,2,3 Toe touch

1,2,3 Quad Stretch

Heel Walks

Toe Walks

Inch Worms (Focus on Wrist and Shoulders)

Single Leg hops (Right down, Left back)

Bunny Hops

High Skips

High knees

Butt kicks

Carioca

Stretches Shoulders/Chest (No Measure)

1:00 Wrist Stretch

Thread the Needle

Tricep Stretch

Scorpions

Skills/Drills

https://youtu.be/faJDYEZmueM

https://www.crossfit.com/essentials/front-scales-progression

https://www.crossfit.com/essentials/back-scales-progression

The Pull Over (3x3x3x3x3)

Start with arms extended and hands just outside shoulder width.

Keep legs extended.

Pull with the arms and lift feet towards the bar.

Bring the hips to the bar.

Send the feet behind the bar.

Extend the arms as the torso rotates over the top of the bar.

Scales Practice-Balance (Max Time Each Leg)

One leg balance –

Forward Scale/Reverse Scale

*Keep hips square

*lift leg as high as you can and hold

L-Sit (Max Time)

May Use paralettes, box, bench, plates for support

https://youtu.be/DbtAxc_osS0

Mobility

Mobility EMOM (No Measure)

EMOM 10:

Hold Each position for 1min

Childs Pose with Reach (Right :30 Left :30)

Lizard Right

Half Split Right

Lizard Left

Half Split Left

Saddle

Puppy Dog

Pigeon Right

Pigeon Left

Seated Straddle