Saturday, July 30, 2016

Joint Prep and Movement Work: 5 min of joint prep

A1. step behinds x 1 length

A2. lizard x 1 length ( I want a push up in there unless a very raw beginner). 3 sets

B. Flux CrossFit and Flux Blend Every 3 minutes: Back Squat x 7 reps

wall walks x 3 reps 5 sets

NOTE: on FEb 23, 2016, we found a 5 RM back squat Tuesday, April 26, and the following 3 subsequent Tuesdays, we did a back squat wave load of 7-5-3, 7-5-3. Use these as a guideline. You will probably have to go a bit ligher than what you did for the 7 reps on the wave load.

C. Every 90 sec. x 5 sets

Sled pull and push x 2 lengths of parking lot 25 kg/50 kg

This is meant to be FAST!

Friday, July 29, 2016

JOINT PREP and MOVEMENT WORK
10 min of joint prep - please include 5 reps of arch scap pull ins with a 3 sec hold.

A1. QM gallop x 2 lengths x 3 sets

A2. chest to wall hold x 30 sec x 3 sets Those who have experience with handbalancing can add in toe and or heel pulls on set 2 and 3 and do 60 sec chest to wall instead of 30 sec.

A3. hollow body rock or hold for 30 sec. x 3 sets

Flux Blend

A. strict toes to bar or strict leg raises @ 31x1 x 3-5 reps x 5 sets Rest 100 sec.

Flux CrossFit

A. AMRAP kipping toes to bar in 60 sec x 5 sets; rest 60 sec.

B. Flux Blend and Flux CrossFit

For Time:
1 power snatch plus 2 OHS x 3 reps 75/105 lbs
200 meter run
5 Rounds
Rest exactly 60 sec.

AMRAP push ups in 120 sec. 
NOTE: use same progressions as Wednesday. 

Thursday, July 28, 2016

Joint Prep and Movement Work

5 min of joint prep

Jumping Warm Up x 10 minutes

NOTE: use discretion on the jumping sequences.

A1. Skin the cat x 3-5 reps or last 1/2 of the skin the cat with an eccentric (some will need support on the heels) The eccentric should be 3 seconds. x 1.1.1.1 x 3 sets; rest 60sec.

A2. stride jump x 2 plus broad jump plus broad jump to precision landing x 3 reps; rest 60 sec. x 3 sets

TRY NOT TO BE STICKY!

NOTE: you can simply use the ground or you can set up gaps

B. Flux CrossFit

Every 2 minutes:

Push Press x* 7* 95/135 lbs

KB Swings x 10 55/70 lbs

burpees x 4-6 reps

5 sets

B. Flux Blend

Strict Press x 5-6 reps Rest 30 sec.

Flick x 1 length

Rest 60 sec

5 sets

Wednesday, July 27, 2016

JOINT PREP and MOVEMENT WORK: 10 min of joint prep

Have olympic lifters and powerlifters(barbell strength) folks do A1 and A2 as well.

A1. Hip snaps x 5 reps x 3 sets

A2. trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

NOTE: if the student is close to a hip snap, have her or him hold onto a box for support. If he or she is not close, have him do 5 athletic jumps to a height (this means light landing, full foot on box and a light jump down. Step downs are ok as well. Use your judgement.

B. Flux CrossFit and Flux Blend

Every 3 minutes: 4 Power cleans @ 10-15 kg under your one rep max

*6/11 *push ups 6 sets

NOTE: if regular push ups are too easy, do either ring push ups, or if that is still too easy, do hovering pushups x 5 reps

NOTE: you are adding an extra rep of the power cleans. Try and stay at same weight as previous 2 weeks.

C. Flux CrossFit

10 Rounds for Time:

Kipping Pull ups x 3/5

100 meter run

Absolutely no stopping. If you know you will need breaks, reduce run time.

Beginners: 3-4 hinge rows into pronated grip

C. Flux Blend

C1. chuck the wind x 1 length each direction x 3 sets; rest 60 sec

C2. Strict pull ups/chin ups/hinge rows @ 31x3 x 2-3 reps x 3 sets; rest 60 sec.