Open Gym

16
Feb

Open Gym

Announcements

FEBRUARY CHALLENGE
FEB. 1-7 :30 Sec Dead Hang Hold Start of Class
:30 Sec Hand Stand Hold End of Class
FEB. 8 -14 :45 Sec Dead Hang Hold Start of Class
:45 Sec Hand Stand Hold End of Class
FEB. 15-21 1 minute Dead Hang Hold Start of Class
1 Minute Hand Stand Hold End of Class
FEB. 22-28 1:30 minute Dead Hang Hold Start of Class
1 Minute Hand Stand Hold End of Class

Hub City CrossFit – Open Gym

Last Skills and Drills Open Gym for the next 5 weeks!
Open Starts next week…..

Warm-up

Monkey Method Snatch Warm Up 2 (No Measure)

A.R.E Squat Sequence:

5 Air Squat with heel elevation **3 second Pause at the bottom

5 Air Squat full ROM ** 3 sec pause at the bottom

5 Air Squat with toe elevation ** 3 Sec pause at bottom

:30 Squat Hold

Cat-Cow ** 5 each direction with 3 sec hold

10 Wrist Push-ups (Flexion and Extension)

10 Shoulder Rotations

10 PVC BTN Press and Stretch

Weightlifting

Back Squat (2x2x2)

Loaded warm-up

5 sec hold at the bottom

Snatch Balance (5x4x3x2x1)

70%, 75%, 80%, 85%, 90% of 1RM

High Hang pausing squat snatch (2x2x2x2)

2 sec pause at high hang/hip

Power Clean, Squat Clean, Push Jerk Complex (4x3x2x1)

1 Power Clean + 1 Squat Clean+ 1 Power Jerk

Mobility

T spine extension/flexsion

Wrist Rotations

Banded Hip Sequence