9/18/2019

17
Sep

9/18/2019

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

400m Run

3 Rounds:

5 Deadlift

5 Hang Cleans

5 Strict Press

5 Back Squats

5 Good Mornings

Weightlifting

Back Squat (5x5x5x5x5)

Working Sets.

Warm up, then once you reach 60% of your 1RM the 5×5 starts.

You may increase each set but it is not required.

Metcon

“SALLY” (Weight)

Bring Sally Up!Bring Sally Down!

Mobility

Mobility EMOM (No Measure)

EMOM 10:

Hold Each position for 1min

Childs Pose with Reach (Right :30 Left :30)

Lizard Right

Half Split Right

Lizard Left

Half Split Left

Saddle

Puppy Dog

Pigeon Right

Pigeon Left

Seated Straddle