Featured Post

New website! New blog!

We are excited to launch a new home on the web for Flux School of Human Movement! Check out our new website right here  (same URL as befor...

Sunday, January 10, 2016

Monday, January 11, 2016

Joint Prep/Movement Work
 5 min of joint prep
Brachiation -
Beginner/Intermediate: 
A. Passive hang - accumulate 2 minutes is as few sets as possible.

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

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

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 and last 2 Mondays.

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. plus 3-5 cat hang pull ups

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, and last two Mondays.

B. Every 60 sec, do 5 burpees. For the remainder of the time, do kipping toes to bar until you hit 75 reps. Cut off is 8 minutes.


Competition - see whiteboard

No comments:

Post a Comment