Friday, December 1, 2015

Joint Prep/Movement Work

The Flux Blend
A. Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets

B1. Pulling
Advanced: strict muscle ups x 2-5 reps
1/4 muscle ups x 2-5
pull ups @ 30x1 x 3-5 reps @ 30x1
false grip ring pull ups @ 30x1 x 3-5 reps
chin ups @ 30x1 x 3-5 reps
ring rows x 5-7 reps
rest 100 sec.
5 sets

B2. Pushing
russian dips x 4-5 reps
ring dips @ 51x1 x 2-5 reps
bar dips @ 51x1 x 4-5 reps
push ups @ 21x1 x 4-5 reps
Rest 100 sec.
5 sets

C. AMRAP in 20 minutes:
rope climbs
low lizard

Flux CrossFit

A1. Pulling
Advanced: strict muscle ups x 2-5 reps
1/4 muscle ups x 2-5
pull ups @ 30x1 x 3-5 reps @ 30x1
false grip ring pull ups @ 30x1 x 3-5 reps
chin ups @ 30x1 x 3-5 reps
ring rows x 5-7 reps
rest 100 sec.
5 sets

A2. Pushing
russian dips x 4-5 reps
ring dips @ 51x1 x 2-5 reps
bar dips @ 51x1 x 4-5 reps
push ups @ 21x1 x 4-5 reps
Rest 100 sec.
5 sets

B. 5 Rounds for Time
     Thrusters x 15 65/95 lbs
     Burpees x 15