WOD

Flux Intramural - CrossFit Open 2016

The CrossFit Open starts in 8 days!

The hardest part is signing up; so congratulations to everyone who put their name on the list so far!

This is how it works:
Weekly workouts will be announced on Thursdays. Flux Training Streams on Fridays will be the Open WOD of week for the duration of the Open (there will also be a 'Flux Blend' option on Fridays).
You will have a second opportunity to do the Open WOD on Sundays at 10am.

For people officially signed up for the CrossFit Open, you have until Monday to post your results. You must post your result before the cutoff to not be disqualified.

Read this article for the inspiration behind the Flux Intramural.

You have one more week to sign up for the Intramural (on the bulletin board) and the CrossFit Open 2016.

Saturday, December 12, 2015

WARM UP

Fighting Monkey Arm Circles for 3 minutes. Folks that no what they are doing should grab some 1-2.5 lb plates. Nothing heavier. brachiation x 2 progressions resting squat with a couple progressions 1/2 length of ostrich walk Esquiva baxia to jump back to esquiva lateral (moguls) Take 5 min to teach the movement.

The Flux Way

A. 1 arm OHS - Let's keep working on this! 12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.

B. 60 sec of each movement: cossack 1 arm burpee lizard push ups cross step full length of traversing the pull up bar (or an interesting combination)/reverse twist x 4 lengths/20 side swings with hand lift off/20 side swings with no lift/30 sec 2 arm passive hang

Rest 90 sec

5 sets

NOTE: The point of this is to go at a steady pace. Do not rush out of the gate. Simply move with purpose.

NOTE: The brachiation patterns are listed from most challenging to more of a beginner movement.

Performance

A. 1 arm OHS - Let's keep working on this! 12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.

B. 5 Rounds for Time: Kipping Pull ups x 8 Double Unders x 30

Competition

Make up a training session that you missed.

Friday, December 11, 2015

WARM UP

Fighting Monkey Arm Circles for 3 minutes. Folks that no what they are doing should grab some 1-2.5 lb plates. Nothing heavier. brachiation x 2 progressions resting squat with a couple progressions 1/2 length of ostrich walk Esquiva baxia to jump back to esquiva lateral (moguls) Take 5 min to teach the movement.

The Flux Way and Performance

A. Every 3 minutes x 5 sets Snatch x 2 reps or OHS x 5-7 reps (If appropriate, go up in weight each set of your ohs). Hip Raises x 12 reps For snatch weight, go heavier than your last cycle.

B. 3 Rounds for Time: KB Snatch x 20 35/50 lbs Stationary Front Rack lunges x 10 95/135 lbs

Competition A. strict Press x 5 reps x 3 sets; rest 2 minutes

B. 3 Rounds for Time: Ring dips x 15 double unders x 40 front rack lunges x 10 115/155 lbs Alternating Kb Snatch x 20

Thursday, December 10, 2015

WARM UP

Fighting Monkey Arm Circles for 3 minutes.

brachiation x 2 progressions

resting squat with a couple progressions

Esquiva baxia to jump back to esquiva lateral (moguls) Take 3 min to teach the movement.

1/2 length of ostrich walk

It's Podkatchka Thursday again folks!

A1. HSPU x 6-8 reps

A2. Pullovers x3-5 reps or pull ups or chin ups x 6-10 reps

A3. Wall walk bridges x 5 reps

A4. wall climbers or 20 bananas or 30 sec hang from the bar x 20 reps

A5. Skin the cats x 2-5 reps or stahl bar hanging leg raises x 5 reps @ 31x1

A6. Rail balance x 5 lengths

A7. Renegade Rows x 8 reps 35/ 55 lbs

A8. shrimp squat x 10 reps

Rest 60 sec after each station

Rest 3 minutes after each cycle

3-4 sets