9/04/2019

3
Sep

9/04/2019

Announcements

SEPTEMBER CHALLENGE
HOLLOW AND ARCH HOLDS
—–NO ANGELS—–
Beginning of Class
Week 1- :30 Sec Hollow hold :30 Sec Arch hold
Week 2- :45 Sec Hollow hold :45 Sec Arch hold
Week 3- 1:00 Hollow hold 1:00 Arch hold
Week 4-1:30 Hollow hold 1:30 Arch hold

The Hollow and Arch are the foundation to gymnastics movements. ( Handstands, Pull Ups, Kipping Pull Ups, Muscle Ups)They require CORE to EXTREMITY strength and MIND to MUSCLE connections which are the building blocks for for everything else we do.

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

PVC Pass Thru’s

10 Arm Circles

10 Self hugs

10 Lateral Leg Swings

10 Squat to Stand

10 Bend and Bow

400 M Run/Row

3 Rounds:

10 Band Pull Aparts

5 Scap Push Ups

5 Push Ups

5 Dumbbell Press

5 Box Jumps

Weightlifting

Shoulder Press (5x5x5x5x5)

Metcon

Metcon (Time)

21-15-9-3

Plate Ground to Overhead 45/25

Box Jumps 24/20

Ring Dips

Mobility

Warm-up (No Measure)

Banded Tricep Stretch

Calf Stretch

Rig Hamstring Stretch