Monday, December 7, 2015

WARM UP
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions 
resting squat with a couple progressions

Esquiva baxia to jump back to esquiva lateral (moguls) Take 3 min to teach the movement.
1/2 length of ostrich walk 

THE FLUX WAY
A. Front Squat

5 reps at 80 % of your 5 RM. Then 3 reps @ 90% of your 5 RM and 1 rep at 20 lbs over your 5RM. 

Then, do 5, 4, 3, 2, 1. 

 Do 5 reps at what you hit last week for your 5RM. 

Then, add weight for each subsequent set.
Coaches, obviously use your discretion for who should be doing this.

B. AMRAP in 18 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. Behind the Neck Military Press @ 30x1 x 6-8 reps
     Speed vault to speed vault x 6 reps alternate sides 
     Rest 30 sec.
     3 sets

For the vaults, your goal is to take as few steps as possible between vaults. If you are not ready for the speed vault, do the step vault.

Performance   

A. Front Squat

5 reps at 80 % of your 5 RM. Then 3 reps @ 90% of your 5 RM and 1 rep at 20 lbs over your 5RM. 

Then, do 5, 4, 3, 2, 1. 

 Do 5 reps at what you hit last week for your 5RM. 

Then, add weight for each subsequent set.
Coaches, obviously use your discretion for who should be doing this.

B. AMRAP in 18 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. 3 Rounds for Time:

    Push Press x 15 65/95 lbs

    Jumping Air Squats x 25

Competition
A. Back Squats

B. Min 1: kipping muscle ups x 3-8
     Min 2: kipping toes to bar x AMRAP unbroken
     Min 3: Alternating pistols x 20
Rest 1 min
3 sets 

C. 14.5 CrossFit Open Wod
21-18-15-12-9-6-3
Thrusters
Burpees over the barbell
20 min time cap