9/19/2019

18
Sep

9/19/2019

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 PVC Pass Thru’s

10 Windmills

10 Air Squats

10 Squat to Stand

10 Lateral Leg Swings

50 Lateral Plate Hops

3 Rounds:

10 Banded Marches L,R,F,B

10 Band Pull Aparts

10 Glute Bridges

10 Crab Ups

5 Push Ups

Weightlifting

Sumo Deadlift (5x5x5x5x5)

Metcon

Metcon (Time)

3 Rounds:

30 Lateral Bar Hops

20 Sumo Deadlift 205/115

10 Hand Release Push Ups

Mobility

Warm-up (No Measure)

Rig Hamstring Stretch

Childs Pose w/Reach

Calf Stretch