9/7/2019

6
Sep

9/7/2019

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 Arm Circles

10 Wrist Stretches

10 Self Hugs

10 Arms Up and Down

10 Bend and Bow

10 Lateral Lunges

400 M Run

3 Rounds:

5 Y-T-I

5 Push Ups

5 Pull ups

5 Kettlebell Swings

5 Primal Pulls

Weightlifting

Dumbbell Curls (8x8x8x8x8)

Alternating Bicep Curls

Dumbbell Pull Over (8x8x8x8x8)

Lying on a bench with back pinned to the bench, hold 1 dumbbell by the bell over your chest. Slowly and controlled, lower the dumbbell with straight arms over your head until arms are parallel to the floor. Return to start position.

Single Leg Romanian Deadlift (5x5x5x5x5)

Metcon

Metcon (Time)

“ANNIE ON THE RUN”

50 Sit Ups

50 Double Unders

400 M Run

40 Sit Ups

40 Double Unders

400 M Run

30 Sit Ups

30 Double Unders

400 M Run

20 Sit Ups

20 Double Unders

400 M Run

10 Sit Ups

10 Double Unders

400 M Run

RX+: GHD Sit Ups

Mobility

Warm-up (No Measure)

Calf Stretch

Standing Quad Stretch

Rig Hamstring Stretch

Scorpions