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)
10 Arm Circles
10 Arms Up and Down
10 Squat to stand
10 Bend and bow
5 Hang Cleans
5 Strict Press
5 Back Squats
5 Good Mornings
Back Squat (5x5x5x5x5)
Warm up, then once you reach 60% of your 1RM the 5×5 starts.
You may increase each set but it is not required.
Bring Sally Up!Bring Sally Down!
Mobility EMOM (No Measure)
Hold Each position for 1min
Childs Pose with Reach (Right :30 Left :30)
Half Split Right
Half Split Left