Joint Prep/Movement WorkThe Flux Blend
A. Fighting Monkey Tennis Ball
60 sec/change roles x 4 sets
MOVE YOUR FEET!!!!!
The Flux Blend/Flux CrossFit
BENT ARM STRENGTH
A1. Archers x 2-5 reps x 5 sets; rest 100 sec. There are 3 progressions: iso, eccentric and concentric but I don't think anyone is ready for concentric.
Pull ups x 3-4 reps @ 30x1
False grip ring pull ups x 3-4 reps @ 30x1
chin ups x 3-4 reps @ 30x1
ring rows x 3-4 reps @ 30x1 (if student is very new, have them do 5-7 reps).
A2. Hovering Push Ups x 5 reps x 5 sets; rest 100 sec.
Regular push ups x 7-10 reps @ 21x1
incline push ups x 7-10 reps @ 21x1
GRUNT WORK x 3 sets
B1. Renegade Rows x AMRAP in 60 sec.
B2. Traverse the monkey bars without touching ground as far as possible in 60 sec. Your goal is to come full circle.
B3. Farmer carries as many lengths as possible in 60 sec. @ 180/260 lbs.
B4. seated rope sled pulls x 30 feet (if you are under 15 sec, you must add weight).
Rest 60 sec.
Flux Competition - see white board