9/17/2019

16
Sep

9/17/2019

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:

:30 Wrist Stretch

10 PVC Pass Thru’s

10 Self Hugs

10 Arm Circles

10 Bend and Bow

10 Squat to Stand

50 Jumping Jacks

3 Rounds:

10 PVC Overhead Squat

10 Snatch Balance

5 1/4 Squat Snatch Grip Sotts Press

5 Hang Snatch

Weightlifting

Power Snatch (5x4x3x2x1)

Metcon

Metcon (Weight)

8 Minute EMOM:

4 Power Snatch 115/75

Rest 2 Minutes…

Then

Metcon (Time)

4 Rounds:

4 Hang Power Snatch 95/65

4 Bar Hop Burpees

Mobility

Warm-up (No Measure)

Door Jamb Stretch

Couch Stretch

Scorpions