9/14/2019

13
Sep

9/14/2019

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

100 Lateral Plate Hops

3 Rounds:

5 Deadlift

5 Hang Cleans

5 Strict Press

5 Back Squats

5 Good Mornings

Weightlifting

Tempo Back Squat (3x3x3x3x3)

2:3:0

Shoulder Press Series (5x5x5x5x5)

Starting with Shoulder Press:

Set of 5

Add weight (5# or 10# per side)

Set of 5

Add Weight

and so on until you can’t complete the set of 5…THEN,

Push Press (Same weight you failed at shoulder press)

Set of 5

Add Weight

Set of 5

and so on until you can’t complete the set of 5…THEN,

Push Jerk (Same weight you failed at push press)

Set of 5

Add Weight

Set of 5

until Failure…

Dumbbell Curls (10x10x10x10x10)

Alternating Bicep Curls
5R,5L

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Mobility

Warm-up (No Measure)

Childs Pose w/Reach

Couch Stretch

Pigeon