Tuesday, December 22, 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

The Flux Blend and Flux CrossFit
A. Every 3 minutes x 5 sets:
cleans x 3 reps
wall walks x 3 reps

NOTE: for the clean weight. This is not touch and go and you will not have the immediacy of the last cycle where you were doing your cleans every 30 sec. You should be using a heavier weight than last cycle for the cleans. For instance, if you were around 95 lbs last cycle, you should be at around 105-115 lbs

For Part B, C and D, everyone can start at different stations. The order is not important.

B. Skin the Cat
NOTE: If you recently achieved your first skin the cat, I want you to do 2-3 reps/set.
If you are still working on the skin the cat, please do a cluster set just like last time: 1.1.1 with 5 pull throughs each cluster set.
If you want to make it more challenging you need to push for greater range of motion. You can also raise the rings and start thinking about keeping the arms straight as you pull into the position.

Rest 100 sec.
  3 sets 

C. AMRAP in 7 minutes:
 Farmer Carries x 3 lengths 140 lbs (70/side)/220 lbs (110/side). Note: beginners should use KB or DB.
Atlas Stone Toss Over the Bar x 6 reps (choose one size) You will toss these onto the thick mat. If necessary, triple the mats up to absorb the weight.

D. AMRAP in 7 minutes:
      Alternating Sandbag cleans x 12 reps 20/35 lbs
     Monkey plant or Box Jump x 8
   
 Flux Competition
 A. OHS x 3 reps x 4 sets; rest 90 sec. Go up in weight with each set but avoid failure. From the rack.

B. Snatch Balance x 3 reps x 3 sets; rest 90 sec.

C. 2 snatch high pulls plus 1 snatch x 5 sets: go up in weight with each set. Avoid Failure and keep at a weight that will reinforce the proper bar position; rest 2 min

D. Do C and D from The Flux Blend and Flux CrossFit stream.