Monday, January 4, 2016

Joint Prep/Movement Work
5 min of joint prep

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.

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. 4 Rounds for Time
    Toes to Bar x 12
    double unders x 50
    KB Swings x 25 35/55 lbs

Competition
A. clean high pull plus clean x 5 sets (first set at about 85% of your max)

B1. 1 kipping muscle ups plus 2 ring dips x 3-5 reps x 5 sets; rest 30sec. 

B2. weighted pistols x 12 reps 15/25 lbs; rest 60 sec

C. For Time:
    KB Swings x 50 35/55 lbs
     OHS x 50 65/95 lbs
     Toes to Bar x 50 
     wall balls x 50