Sunday, January 3, 2015

JOINT PREP/MOVEMENT WORK

Flux Blend/Flux CrossFit
 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.

The Flux Blend
A. Air babies or QDR - hold for 10-30 sec, coach's discretion x 4 sets. Rest 60 sec

B. chest to wall holds x 20-30 sec x 3 sets; rest 60 sec.

C. 10 thrusters AFAP @ 75/105 lbs
      one arm burpee lizard push ups x 10 reps
      Rest 90 sec.
      4 sets

Flux CrossFit
A. Double Unders x 30 sec on/30 sec off x 10 sets

B. chest to wall holds x 20-30 sec x 3 sets; rest 60 sec.

C. 10 thrusters AFAP @ 75/105 lbs
      one arm burpee lizard push ups x 10 reps
      Rest 90 sec.
      4 sets