9/06/2019

5
Sep

9/06/2019

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 PVC Pass Thru’s

10 Windmills

10 Air Squats

10 Squat to Stand

10 Lateral Leg Swings

400 M Run

3 Rounds:

10 Band Pull Aparts

10 Lateral Wallball Toss (to the wall)

5 Single Kettlebell, 2 Handed Cluster (Squat clean & thruster)

Weightlifting

Thruster (5x5x5x5x5)

Metcon

Metcon (Time)

With a Partner and a Sandbag:

4 Rounds:

20 Thrusters

40 Box Step Ups

20 Sumo Deadlift High Pulls

40 Over the Box Toss

200 M Run

RX Sandbag Weight = Challenging

Mobility

Warm-up (No Measure)

Cat Cows

Scorpions

Primal Pulls