HOLLOW AND ARCH HOLDS
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 (No Measure)
:30 Wrist Stretch
10 Self Hugs
10 PVC Pass Thru’s
10 Lateral Lunges
10 Bend and Bow
10 Thumbbell Thrusters
10 Jumping Jacks
10 Beat Swings
10 Push Ups
10 Crab Ups
Then warm up the movements you need.
9/11 MEMORIAL WOD
Today is a day in which we are called to remember the heroic sacrifice of those involved in the attacks on our nation on September 11, 2001. Although to some a workout may seem like a small way to honor those who gave their lives on this day, it is a gesture in which we remember and honor all those who died on this day and in service to others. It is a way in which we put our brief discomforts aside, using them as a way to honor those who can no longer be with us. It’s a way that our Hub City CrossFit family can come together and honor some of our Nation’s heroes. Be sure to give a special thanks to all of our HCCF members and families who serve as firefighters, police officers, and in our armed services.
9/11 Memorial WOD
2001m Run (1.25 Miles)
11 Box Jumps 30/24
11 Thrusters 125/85
11 Burpee Chest 2 Bar
11 Power Cleans 175/120
11 Handstand Push Ups
11 American Kettlebell Swings 70/53
11 Toes 2 Bar
11 Deadlifts 175/120
11 Push Jerks 110/75
If athletes begin the WOD with a Row, they finish with a Run and vice versa.
RX+: 20lb Weight Vest
* The WOD itself is completely symbolic of 9/11.
– The 2001m row represents the year the attack took place
– The 11 reps of 9 exercises represents the date
– The 125lb thrusters represent the number of deaths that occurred at the Pentagon
– The 175lb PC and DL symbolizes the AA Flight 175 that hit the South Tower
– The 110b push press represents the number of floors in each tower of the World Trade Center