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Sunday, January 3, 2016

Tuesday, January 5, 2016

Joint Prep/Movement Work
5 min of joint prep - please include the ostrich walk

The Flux Blend
A. Fighting Monkey Tennis Ball
60 sec/change roles x 4 sets

The Flux Blend/Flux CrossFit 
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 

B1. Your task is to transfer as much sandbag weight to the top of the wall climb as possible in 60 sec. Bring them back to the starting line (under the top wall). 

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. atlas stones over the rack x 6 reps (set up two stations if necessary).

Rest 60 sec after each station. Start at any station.
5 sets 
Some progressions:
B1.  use only the short wall.
B2. shuffle back and forth for 60 sec. 
B3. use db or kbs

Flux Competition
A1. L sit x 30 sec hold x 3 sets; rest 30 sec.
A2. Max unbroken double unders x 3 sets; rest 60 sec.  

B. Tall Muscle Snatch 
Every 2 minutes x 10 sets at about 65-75%. Err on the side of caution. If it is too light, go up in weight. 
The purpose of the tall muscle snatch is to emphasize the arm pull and the fast turnover of the bar. 

C. Split Jerk - EMOM x 2 reps @ 75 -80% of your max

D. 3 Rounds for Time:
burpees x 25
hang snatches x 10 95/135 lbs
strict pull ups or chin ups x 10/15

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