Friday, September 2, 2016

5 min of Joint Prep

A1. Wall walks x 3 reps

A2. role x 2 lengths

A3. leg windmill x 2 lengths

1 set

B. Flux CrossFit

KB Swings x 25 35/55 lbs

Push Press x 9 85/125 lbs

400 meter run

Kipping Pull ups x 15

Rest 6 minutes

3 sets

B. Flux Blend

under bar lache x 5 mixed grip lache x 5 monkey plant x 5 Strict Pulling - see Tuesday Rest 60 sec 5 sets

NOTE: after a set or 2 of monkey plants, switch to kong vault if you feel confident. Don't start too high.

Thursday, September 1, 2016

A. Joint prep x 10 minutes - please include in this 5-8 arch scap pull ins with 3 sec hold and 10 perfect push ups (whatever progression the student is currently working on).

B. Every 3 minutes x 8 sets: 3 snatches (this should be fairly heavy - not touch and go). 4 strict hspu

NOTE: for those who want to be more competitive on CF, do CF style. You may go to a plate. Otherwise, please do the DDHSPU or chest to wall to a height. Protract, protract, protract! NOTE: some of you should do OHS.

C. 2 knees to chest 2 hanging leg raises 2 strict toes to bar All at 31x1 5 sets Rest 100 sec.

Beginner 1: body line on back x 30 sec plus 5 arch scap pull ins with 3 sec hold Beginner 2: 8-10 hanging knees to chest @ 31x1 *I recommend that everyone work with a partner and hold a stick for a target.*

Wednesday, August 31, 2016

A. Joint Prep x 5 minutes - head to toe plus 400 meter run

10 min of bridge work

B1. Ape step x 2 lengths x 2 sets

B2. Eagle Grip x 30 sec hang (the full eagle grip shoulder dislocate requires experience and VERY healthy shoulders). Use box on toes for most. Alternatively, do eagle grip shoulder dislocates with the PVC pipe x 15-20 reps. x 2 sets

B3. High Bridge rotations x 10 reps x 2 sets (Most of you will have to do these on the wall).

C. Flux Blend and Flux CrossFit - See March 23, 2016 Every 2 minutes: 6 TGU x 5 sets

D. Flux CrossFit -

For Time:

Deadlifts x 15 135/185 lbs

kipping pull ups x 5

Double Unders x 35

kipping pull ups x 5

Air squats x 35

kipping pull ups x 5

800 meter run

kipping pull ups x 5

D. Flux Blend

AMRAP in 15 min: Chuck the wind x 2 lengths cossack insertion x 2 lengths ape step to ape change to ape sweep back x 2 lengths

Tuesday, August 30, 2016

JOINT PREP AND MOVEMENT WORK 5 MIN OF JOINT PREP INCLUDING PASSIVE 1 ARM HANG WORK OR PASSIVE 2 ARM HANG WORK.

Ideally, I want people to switch hands without coming off of the bar.

*A1. *Air baby x 15 sec or qdr x 15 sec x 3 sets

A2. Strict Pulling x 3 sets

Rest 90 sec after A2. only Do as a group so that you rest and work as a group.

Advanced: (this is you if have been working on 1/4 muscle ups) x 3-5 development muscle ups (no ring dip but start from full extension)

Advanced 2: this is you if you have 4-5 strict chest to bar pull ups. Do 3-5 false grip ring pull ups @ 31x3 x 3 sets

Intermediate 1: 3-5 strict chin ups @ 31x1 x 3 sets

Beginner: if you cannot hold yourself over the bar for 10 sec please do HINGE ROWS @ 31x3 x 4-5 reps x 3 sets

*B. *In 15 minutes, find a 5 RM back squat - see Wed, Feb 24, Wed March 2, Wed Dec 2, 2015 Beginners: 5 x 5 back squat

C. *Flux CrossFit - Go as fast as possible at 65/95 lbs. For Time: 21-15-9 thrusters 65/95 lbs burpees

C. Flux Blend - 5 Rounds for Time: Rope Climbs lizard x 1 length bridge x 45 sec or 5 bridge wall walks

NOTE: if you use only your arms for the rope climb, do 1 ascent. If you use feet, do 2 ascents. Beginners: please do 5 reps of the progression that your coach prescribes.