Saturday, September 1, 2012

A. AMRAP in 15 minutes
HSPU x 3-5
20 meter shuttle sprint (there and back x 2, which equals 80 meters).


Beginners: No Push-Up? MAx depth for 1 rep, add height and do 5 reps per set.

Intermediate: AMRAP downward dog or pike position on box (TRIANGLE)! @ 30x1 x 3-5 reps

Advanced: do kipping hspu

B.  Locomotion GET OUTSIDE AND MOVE!
cozack insertion x 1 each direction
step behinds x 2
rotational L sit x 2
crab x 1 each direction
Lizard x 2
3 sets Not For Time


Friday, August 31, 2012

A. Split Jerk
Beginners: take 25 minutes to work on technique
Intermediate: 3, 3, 3, 3
Advanced: In 20 minutes find a heavy, but not max, split jerk.

B. Push Jerk x 12 95/145 lbs
     sled pulls using rope x the length of the rope 90/135 lbs (Feet are stationary, behind line).
     15 box jumps 20/24"
     rest 5 minutes (active rest).
     4 sets

PM WOD for BCBD (Reminder that anyone can do these Wods).
Every 90 sec do: 7 barbell jumping squats @ 85/135 lbs and 3 kipping muscle ups for 5 sets.

No muscle up? Do kipping pull-ups x 5 reps.

  

Thursday, August 29, 2012

Rest Day for BCBD Competitors


A. Pulling - Mechanical Leverage Sets
Beginners: 10 sec eccentric pull-up grip. Rest 10 seconds. Repeat for as many reps as possible. Then, elevated feet pull-ups, as many reps as possible; rest 2 minutes x 3 sets

Intermediate: AMRAP neck to bar with supinated grip. Rest 10 sec.  AMRAP Narrow (hands touching) supinated grip. Rest 10 Sec. AMRAP 10 sec eccentric in pronated grip. Rest 2 minutes x 3 sets

Advanced: AMRAP wide grip chest to bar pronated grip or neck to bar pronated grip (must touch body). Rest 10 sec. AMRAP regular width pronated grip. Rest 10 sec.  AMRAP supinated grip. Rest 10 sec. AMRAP narrow supinated grip. Rest 2 min x 3 sets.

B. Rotational L Sit x 6 steps each direction x 3 sets.  Not for time. Rest as needed.  Quality!

C. Shoulder taps AMRAP in 60 sec. Burpees AMRAP in 60 sec. Be sure to mark with chalk where your hands are placed. Then, 800 meter run. Clock begins at 2 minutes.  You have three scores: shoulder taps, burpees and your 800 meter run time.

Rest 5 min.

Repeat Part C.


Flux Kids and Teens Programs - Fall Registration Open


Registration is now open for 

Fall Flux Kids (Porch Pups and Big Dawgs) and Flux Teen Programs!

Flux CrossFit offers a unique strength and conditioning Kids and Teens program
We introduce our young members to  Flux’s unique approach to physical culture. This approach begins with an understanding of and appreciation for efficiency of movement.  On any given day, our kids and teens can be found working on handbalancing, bridges, ring routines, squats, long jump, the snatch and clean and jerk, rope climbs and much more.  
We stress self-discipline, the importance of fueling the body with nutrient dense food and genuine sportsmanship.  
Fall Schedule:

Flux Porch Pups (ages 3-7)

Tuesday 6-7pm
Sunday 10-11am

Flux Big Dawgs (ages 7-12/13)
Thursday 6-7pm
Sunday 10-11am

Flux Teen Program (ages 11-18)
Monday, Wednesday, Friday 4-5pm

Flux Toddlers (ages 2-3)
Sunday 9:15-9:45am (beginning Sunday, October 7th)

Fall Schedule begins Tuesday, September 4th


To register please email Coach Charity at [email protected] or call 541-5808.

Flux CrossFit Kids is the only official CrossFit Kids affiliate in Regina!