Friday, November 4, 2016

A. Joint prep and Elasticity work x 15 minutes:

B. Advanced: 90 sec AMRAP strict hspu

Rest 3 minutes

3 sets

See whiteboard for progressions

C. Every 2 minutes x 10 sets

Hang clean x 1.1.1 Rest 10 sec between reps

If space permits, use lifting blocks.

Loading: We haven't used the blocks in awhile. I suggest you begin at about 10-20 kg under your max clean.

D. Flux CrossFit

See Yesterday

4 Rounds for Time:

Run 400meters

Toes to bar x 15

Push ups x 10/20

D. Flux Blend

Wrap to wrap step x 1 length

low lizard x 1 length

Rest 60 sec between movements

5 sets

 

 

 

 

Wednesday, November 2, 2016

A. Joint Prep and Elasticity Work x 10 minutes

B. QM - pick 3 different movement patterns but NOT the gallop and do 2 lengths of each.

C. Every 3 minutes x 5 sets:

Deadlift x 5 (pick a weight you can do 5 reps at with relative ease. Go up in weight with each set if possible). ANY rounding out of back and you should reduce weight.

Box Jumps x 5 (jump higher than usual).

Flux Blend do 5 kong vaults or 5 monkey plants

D. AMRAP wall walks in 3 minutes

Rest 3 minutes

E. AMRAP 1 arm burpee lizard push ups in 3 minutes

Rest 3 minutes

F. AMRAP double Unders in 3 minutes

 

Tuesday, November 1, 2016

A. Joint Prep and Elasticity work x 15 minutes

B. Snatch - In 25 minutes, find a daily max.

Beginners: 5 x 5 OHS

Intermediate: 5 sets of 3 Go up in weight if the technique is solid.

C. Flux CrossFit

Strict Pulling:

Advanced: AMRAP Strict chin ups or pull ups (1 sec hold at top. BAR MUST TOUCH CHEST ON STRICT WORK AND KIPPING WORK - stay on bar and transition to AMRAP UNBROKEN kipping PULL UPS. Rest 2 minutes x 5 sets

NOTE: you are advanced if you have at least 3 chin ups or pull ups and you have no trouble TOUCHING and HOLDING chest/sternum to bar for 1 sec.

Other progressions will be on the whiteboard.

C. Flux Blend

Strict Pulling - see whiteboard