9/20/2019

19
Sep

9/20/2019

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

DYNAMIC WARM-UP (No Measure)

DOWN then JOG BACK

Lateral lunges

Knee hugs

Samson lunge w/Twist

Zombie walk

1,2,3 Toe touch

1,2,3 Quad Stretch

Heel Walks

Toe Walks

Inch Worms (Focus on Wrist and Shoulders)

Single Leg hops (Right down, Left back)

Bunny Hops

High Skips

High knees

Butt kicks

Carioca

Warm-up (No Measure)

Go over movements and warm them up.

Metcon

“Beast Mode 24” (Time)

For Time (with a Partner)

50 Walking Lunges

40 Pull-Ups

100 Box Jumps (20 in)

40 Double-Unders

50 Ring Dips

40 Plank Knees-to-Elbows

60 American Kettlebell Swings (53/35 )

60 Sit-Ups

40 Dumbbell Hang Squat Cleans (35/25 lb)

50 Back Extensions

60 Wall Ball Shots (20/14 lb)

6 Rope Climbs (15 ft)

Mobility

Warm-up (No Measure)

Pigeon

Runners Lunge w/Reach

Scorpions