Monday, December 21, 2015

JOINT PREP/MOVEMENT WORK
Head to Toe Circles x 5 minutes
Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets
Fighting Monkey Arm Circles x 3 minutes, OR: if you know what you are doing, get at it. I want 3 sets of about 30 sec per/direction. If possible, do second and third sets weighted. No more than 2.5 lbs at this point.
5 arch scap pullings with a 3 second hold on each rep

FLUX BLEND
A. Front Squat - DE -LOAD
Take what you did for 3 working reps and do 2 total sets at that weight; rest 2 min

Coaches, obviously use your discretion for who should be doing this.

B. DE-LOAD

AMRAP in 9 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. Behind the Neck Military Press @ 30x1 x 6-8 reps
     Speed vault to speed vault x 6 reps alternate sides 
     Rest 30 sec.
     3 sets

NOTE: if you know the kong or reverse, lazy vault, dash vault, add those into the mix.

For the vaults, your goal is to take as few steps as possible between vaults. If you are not ready for the speed vault, do the step vault.

FLUX CROSSFIT

A. DE-LOAD

Front Squat
Take what you did for 3 working reps and do 2 total sets at that weight; rest 2 min
Coaches, obviously use your discretion for who should be doing this.

B. DE-LOAD

AMRAP in 9 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. 3 Rounds for Time:

    Row x 500 meters

    burpees x 15

COMPETITION
A. Back Squats - 5 @ 50%, 3 @70%, 1 @ 90%
Then 5, 4, 3, 2, 1. Go up in weight with each set. Avoid Fails.

B. This is a repeat of November 30, 2015
AMRAP kipping muscle ups x 15 sec
Rest 15 sec.
AMRAP kipping toes to bar x 15 sec
Rest 15 sec.
AMRAP alternating pistols x 15 sec
Rest 15 sec.
AMRAP kipping muscle ups x 30 sec
Rest 30 sec
AMRAP kipping Toes to Bar x 30 sec
Rest 30 sec
AMRAP alternating pistols x 30 sec
Rest 30 sec
AMRAP kipping muscle ups x 45 sec.
Rest 45 sec
AMRAP kipping toes to bar x 45 sec
Rest 45 sec.
AMRAP alternating pistols x 45 sec