Saturday, July 2, 2016

Joint Prep and Movement Work 10 min of joint prep

A1. Fighting Monkey arm circles x 30 sec/direction x 3 sets

A2. ground kong x 2 lengths x 3 sets Rest 60 sec.

Flux CrossFit and Flux Blend

C. Hang Power cleans - Take your 3 rep max from last 2 weeks and do the following:

Every 60 sec for 10 sets, do 3 reps @ 15-20 kgs under your max.

D. Back Squats @ 00x0 x amrap unbroken (stop once you lost tempo).

Rest 90 sec.

rope climb using legs x 1 or 5 from back

Rest 90 sec

NOTE: weight for back squats should be something you can get 10-12 reps in at that tempo.If you

Friday, August 1, 2016

Joint Prep and Movement Work

5 min of Joint Prep

A1. arm and leg windmill combined!!! 2 lengths (don't change direction until next length)

A2. FIFO x 8 reps or side to side swing x 12 or passive hang x 30-60 sec. 3 sets

B1. OHS from the rack x 5-7 reps (Hold for 2 sec in the bottom) x 5 sets

B2. Toes to Bar complex on the bars 2 knee tuck ups, 2 hanging leg raises to parallel and 2 strict toes to bar x 2 reps x 5 sets

B3. eccentric dragons x 10 sec x 1.1.1 x 5 sets

Rest exactly 60 sec between movements

Flux CrossFit

C. 3 Rounds for Time:

400 meter run

Ring Dips/Bar Dips/box dips x 5/9

NOTE: if doing box dips, please do 9 reps.

B1. Flux Blend

chuck the wind x 1 length x 5 sets (alternate sides with each set).

B2. Flick x 6 reps x 5 sets

B3. Ring dips (see board for progressions).

Rest 60 sec after B3.

Thursday, June 30, 2016

5 Min of Joint Prep

A1. Precision Jumps x 15 reps

A2. Pronated weighted shoulder dislocates x 10 plus 10 sec hold

A3. 60 sec continuous protracted push ups 3 sets

B. Barbell Complex - See March 22

Every 3 minutes do the following barbell complex: Deadlift x 6 Hang power Clean x 4 Thruster x 2 2 reps 5 sets Go up in weight with each set if possible.

C. Arms only rope climb x 1

15/20 push ups

Rest 3 min

3 sets

Or, arms and legs rope climb x 1-2 reps

or: 5 reps of rope climbs from back

Wednesday, June 29, 2016

Joint Prep and Movement Work

5 min of joint prep

A1.Ground Kongs x 2 lengths

B1.Precision Jumps x 15 (are you ready to take it higher?)

B2. Monkey swings from ring to ring x 2 reps or: traverse one section of pull up bar x 4-6 reps; 12 side to side swings or 30-60 sec passive hang

B3. monkey plants x 8 reps 3 sets

Flux CrossFit

C. Every 3 minutes x 6 sets: DDHSPU or strict hspu (can be done CF style) x 2-3 reps

25 alternating KB Swings 35/55 lbs

D. Wall walks x 3 reps x 5 sets; rest 2 minutes.

Flux Blend

C. Every 3 minutes: DDHSPU x 2-3 reps x 6 sets

NOTE: if you are new to these, please do 5 reps x 5 sets

D. Flick x 3/direction x 3 sets; rest 90 sec.