JOINT PREP 5 minutes of Joint Prep A. Rolling warm up x 10 min
B. Brachiation warm up - see Thursday
FLUX CROSSFIT
C. "HELEN"
FLUX BLEND
C. Ape Step to Ape Slide to Ape Change to Ape Swing Back x 2 lengths Rest 90 sec 3 sets
D. Wall Walks x 3 reps x 5 sets Rest 90 sec.
JOINT PREP and MOVEMENT WORK
5 min of joint prep
A1. Straight Arm protraction push ups x 60 sec x 3 sets
A2. weighted shoulder dislocates on stomach x 10 reps plus 10 sec hold x 3 sets Rest 60 sec after A2.
B. Jumping Warm Up NOTE: only for those that can tolerate the load to the knees and ankles.
C1. Front Squats x 3 reps x 5 sets; 90 sec.
C2. Push up variations; x 10 reps x 5 sets; rest 90 sec.
Advanced: 1 arm push ups x 10 reps (5/side)
Intermediate: ring push ups
Intermediate 2: regular push ups
Beginner: incline push ups
Flux CrossFit
D. Every 2 minutes x 5 sets
Box Jumps x 9 20/24"
Deadlifts x 9 205/315lbs
D. Flux Blend
1 arm burpee lizard push ups x 12 reps
Rest 60 sec.
pistol game x 120 sec. Rest 60 sec. 4 sets
JOINT PREP and MOVEMENT WORK Joint Prep for 5 minutes (include bar hang)
A1. Leg Windmill x 1 length (change 1/2 way) x 2 sets
A2. Mr. Tiki Tiki x 1 length x 2 sets
A3. Pronated reverse bodyline x 30 reps (contra-lateral) x 1 set Second set: legs and arms synchronized x 30 reps x 1 set
B1. Wall Walks x 3 reps x 3 sets; rest 60 sec.
B2. Skin the Cat x 3-5 reps OR: last 1/2 of the skin the cat x 4 reps x 3 sets; rest 60 sec.
Flux CrossFit
Accumulate as many strict chest to false grip pull ups, bar pull ups, chin ups, hinge rows in 8 minutes.
Zero seconds rest
AMRAP in 15 minutes:
Run 200 meters
snatches x 5 (If you cannot do a full snatch, do OHS) 85/125 lbs
Ring Dips/Bar Dips x 4/7 Or: Dips with Boxes x 10
FLUX BLEND
Every 3 minutes for 5 sets , please do the following: Pulling work (see below) Top Outs - Either on the first or second tallest box. x 3-5
NOTE: if top outs are too challenging, please do 7-10 reps of hip raises.
NOTE: Pulling - Beginners - hinge rows into pronation x 5 reps @ 31x3
Intermediate - 2-5 reps (no bands) @ 31x1
Advanced: either ring pull ups @ 31x1 x 3-4 reps or false grip ring pull ups @ 31x1 x 3-4 reps or archers @ 31x3 x 6-10 reps
Joint Prep and Movement Work 5 min of joint prep
A1. brachiation First set: 30-60 sec passive hang Second set- side to side swing with FIFO x 12 reps
A2. support hold on rings x 30-60 sec x 2 sets bar or rings. If you are past bar support but not ready for ring support, please do neutral grip on rings.
B. Muscle Up transition work
C. Every 3 minutes: Back Squat x 3 reps strict hspu x 4-5 reps (chest to wall for Flux Blend or DDHPSU).
5 sets
D. Flux CrossFit and Flux Blend
Sled push x parking lot
pull sled back x parking lot
Sprint to the Turf (bonus points if you can scale the fence).
Farmer Carries x 3 lengths
RAIL WALK
Traverse the Pull Up Rig
Top Out First or second wall
Rest 3 minutes
Repeat
NOTE: Stagger start by 30 sec. Fastest people should go first.
If You cannot traverse the pull up bar please do ONE of the following:
30-60 sec passive hang
banana x 16 swings
Use a box if necessary for the top out. NO KNEES!!!!