Friday, October 2, 2015

Competition 
Testing:
A1) Max Snatch -  Take 15 minutes to find max.

5 min rest.

B1) Amrap Unbroken power snatch at 65%.

C1) Max front squat.  Take 15 min to find max front squat.

5 min rest.

Amrap unbroken front squat @ 85%.  00X2.

5 min rest.

Amrap unbroken front squat @ 66%.  00X2.

D1) Max strict HSPU in 5 minutes.  Use new Crossfit open standards.  If you do not have HSPU to floor, go to a height you can do 3-5 in a row.   Pushups otherwise.

E1) For time:

2000m row.

 Performance 
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again
B1. Wall walks x 3, 3, 3

B2. skin the cat
x 2-5 clusters x 3 sets
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets. You rest 10 sec after you do 5 back and forths.

If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.

C. 3 Rounds for Time:
     Push Press x 10 85/125 lbs
     Double Unders x 50
     
The Flux Way
A. Cleans
3 x 3 at same weight
2 x 2 at slightly higher weight
1 x 1 increase weight again

B1. Wall walk ladder 3, 3, 3; rest 100 sec. 
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

B2. skin the cat x 2-5 reps x 3 sets; rest 100 sec.
NOTE: to do this, you must be able to bend arms and jump lightly into an inverted position on the rings. If you can do this, I want you to do back and forths x 5 reps x 3 sets

If this is too challenging, please do arch scap pullings x 5-8 reps with 3 sec hold.

C1. 3 position stationary lizard  x 10 reps x 4 sets; rest 30 sec.
This is a very challenging position that requires upper body pushing strength as well as hip and spine mobility. If necessary, use a 12 inch box so that you can bend your elbows to 90 degrees.

C2. cat hang (accumulate 15 sec)  or wall climbers x 10 reps x 4 sets; rest 30 sec. If this is impossible, do a 15 sec hang on the bar.These can take some time to figure out. Be patient.