9/27/2019

26
Sep

9/27/2019

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

***HAPPY BIRTHDAY JAKE ZINN***
***HAPPY BIRTHDAY DENNIS CLARK***
***HAPPY BIRTHDAY JORDAN JANSEN***

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

20 Slam Balls

3 Rounds:

10 Banded Marches L,R,F,B

10 Supinated Band Pull Aparts

10 Glute Bridges

10 Crab Ups

5 Push Ups

Weightlifting

Deadlift (5x5x5x5x5)

Metcon

Metcon (AMRAP – Reps)

In Teams of 3:

AMRAP 20:

20 Medball Clusters** 20/14

20 Deadlift 225/165

Sandbag Hold (NOT RESTING ON BODY PARTS..feet, shoulders, head, knees etc..)

Split it up and Switch as needed.

AT MINUTES 5, 10 & 15: 200 M Run w/Your Sandbag as a Team.

Score = Total Reps of Both

**Medball Clean w/Wallball Shot

Mobility

Warm-up (No Measure)

Scorpions

Rig Hamstring Stretch

Couch Stretch