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...

Monday, January 25, 2016

Monday, January 25, 2016

Joint Prep and Movement Work:
Testing- brachiation
rolling warm up - pike, straddle, butterfly, straddle up, roll to squat x 5 reps/each movement
Your goal at the end of the cycle is to get feet and hands back to floor. Following that, simply finesse the movements. 

Muscle ups x 2-5 reps (development). Some of you should do 1/4 muscle ups x 4 sets; rest 3 min

A1. pulling x 4 sets
Ring rows x 4-5 reps @ 31x3
chin ups x 2-4 reps @ 31x1
pull ups x 2-4 reps @ 31x1

A2. Vertical pushingx 4 sets
chest to wall hspu x 2-4 reps
downward dog hspu x 2-4 reps
press x 4-5 reps @ 31x1

Rest 100 sec between movements

B1. Thrusters x 4-5 reps (heavy and unbroken)

B2. Easier version of pushing
chest to wall hspu (height) x 4-5 reps
downward dog hspu x 4-5 reps
press x 5-7 reps
Rest 60 sec between movements.
3 sets

Yes, you will be fatigued after the thrusters. Make sure you use your legs!

FLUX CROSSFIT
C. Thrusters x 30 sec AMRAP (lighter than B. Should get a minimum of 10 on your first set).
10 sec rest
kipping chin ups x 30 sec or ring rows
10 sec rest
3 sets

FLUX BLEND
C. plyometrics
you will need at least 4 objects (jump over or on the object). I reccomend that advanced jumpers use the taller vaults. Any variation is fine.
x 4 sets
60 sec rest 


No comments:

Post a Comment