9/28/2019

27
Sep

9/28/2019

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 SAMI PULVER***

Warm-up

Warm-up (No Measure)

2 Rounds:

:30 Wrist Stretch

10 Arm Circles

10 Self Hugs

10 Arms Up and Down

10 Air Squats

10 Squat to Stand

10 Push Ups

10 Beat Swings

10 Jumping Jacks

Overhead Mobility (No Measure)

5 banded pass throughs

5 Wall Angels

10 Thoracic rotations (5 each side)

10 Straight arm “Victories”

Weightlifting

Overhead Mobility Drill

1 rep= 5 shoulder rotations + 5 reverse grip behind the neck press and stretch

Overhead Squat (3x3x3x3x3)

Gymnastics

Pull-ups

Work on your pull-ups.

Banded, Weighted, Negatives, Beat Swings

Metcon

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

Mobility

Warm-up (No Measure)

Childs Pose w/Reach

Wrist Stretch

Couch Stretch w/Reach