9/05/2019

4
Sep

9/05/2019

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:

10 Arm Circles

10 Arms Up and Down

10 Windmills

10 Squat to stand

10 Bend and bow

10 Lateral Lunges

30 Wallball Shots

3 Rounds:

5 Deadlift

5 Hang Cleans

5 Strict Press

5 Back Squats

5 Good Mornings

Weightlifting

Deadlift (5x5x5x5x5)

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 50 Wall Ball Shots 20/14

Then..

12 Deadlift 185/135

12 Bar Facing Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 35 Wall Ball Shots 20/14

Then..

9 Deadlift 225/155

9 Bar Facing Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 20 Wall Ball Shots 20/14

Then..

6 Deadlift 275/185

6 Bar Facing Burpees

Mobility

Warm-up (No Measure)

Rig Hamstring Stretch

Primal Pulls

Childs Pose w/Reach