Friday, October 9, 2015

WARM UP
 10 min of joint prep
brachiation
broad jump (work on timing with arms) and LIGHT landing

COMPETITION

A1) Max OHS.  Take 15 minutes to find max OHS.

B1) Hand walking.  Take 5 attempts for Max handwalking distance.  Add attempts together for score.

C1) For time:

800m run
30 burpees
30 wallballs 20/24"
30 BJ 20/24"
30 Shoulder to OH  75/115

60s rest.

Amrap 60s DU's.


 Performance 
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again

B1. Wall walks x 3, 3, 3; rest 100 sec. 
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

B2. skin the cat
x 2-5 clusters x 3 sets
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets. You rest 10 sec after you do 5 back and forths.

If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.

C. 12 min AMRAP from Outlaw CrossFit
wall balls x 10 14/20 lbs
Toes to Bar x 10
OHS x 10 65/95 lbs
Power Snatch x 10 65/95 lbs
     
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again

B1. Wall walk ladder 3, 3, 3; rest 100 sec.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

B2. skin the cat x 2-5 reps as a cluster set x 3 sets; rest 100 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets

If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.

C1. 3 position stationary lizard  x 10 reps x 4 sets; rest 30 sec.
This is a very challenging position that requires upper body pushing strength as well as hip and spine mobility. If necessary, use a 12 inch box so that you can bend your elbows to 90 degrees.

C2. 8 successful broad jumps to precision landing or 10 attempts x 4 sets; rest 30 sec.