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