9/21/2019

20
Sep

9/21/2019

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 Arm Circles

10 Wrist Circles/Wrist Stretch

10 SelfHugs

10 Squat to Stand

10 Air Squats

10 Lateral Lunges

Run 400 M

3 Rounds:

5 Med Ball Cleans with a Wallball Shot (A Cluster w/wallball)

5 Hang Power Cleans

5 Front Squat

5 Hang Squat Cleans

Weightlifting

Front Squat (3x3x3x3x3)

Weighted Step-ups (10x10x10x10x10)

5R,5L

Banded Push Ups (10x10x10x10x10)

Wrap a band from hand to hand around your back.

Metcon

Gator (Time)

8 Rounds for time of:

5 Front Squats, 185#

26 Ring Push-ups
In honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008
To learn more about Gator click here

Mobility

Warm-up (No Measure)

Scorpions

Box Tricep/Lat Stretch

Couch Stretch