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.