Monday, December 28, 2015

A note on the brachiation and parkour work. There are so many nuances to this work.Take the time to learn how to do the movements properly and many doors will be opened for you.

Joint Prep and Movement Work

A. 5 min of joint prep - please include ostrich walk

 Brachiation -
Beginner/Intermediate:
B. Passive hang - accumulate 2 minutes is as few sets as possible.

C. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec.

D. Banana swing x 30 sec x 2 sets; rest 60 sec.

E. forward swing x 30 sec x 2 sets; rest 60 sec.

Advanced:
B. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set
C. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.
D. Banana swing x 30 sec x 2 sets; rest 60 sec.

The Flux Blend
A. Cleans 2 x 3, 2 x 2 and 1 x 1 - Please See October 8, 16, 23, 28 and November 13, 2015

B1. Side Rolls with push up x 5/direction x 5 sets

B2.  Cat hang knee drive x 5/leg x 5 sets
Rest 60 sec after B2 only. 

Or: shuffles x 5 lengths plus either 30 sec cat hang or 20 wall climbers.

Derek and I have worked on this drill on several occasions with Ryan Ford.
https://www.youtube.com/watch?v=_OdkawBWT3s

Flux CrossFit 
A. Clean and jerk x 3 x 3, 2x2 and 1 x 1. Please see October 28 and November 13, 2015

B. Double Unders x AMRAP in 30 sec
    Thrusters x AMRAP in 30 sec 75/125 lbs
    Rest 90 sec.
    5 sets

Flux Competition
A. Snatch 3 x 3, 2 x 2, 1 x 1

B. Snatch High pulls x 4 sets of 3 @ 10 kg over what you do your heavy 1 rep at.

C. Every 90 sec x 3 sets:
unbroken kipping ring muscle ups
gym length handstand walk

D. Every 90 sec for 3 sets
unbroken kipping bar muscle ups
kipping hspu

E. Row 500 meters AFAP