Tuesday, December 29, 2015

Joint Prep and Movement Work

10 min of joint prep. Please include ostrich walk. Only 5 minutes of Joint Prep if you are doing the Flux Blend.

The 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

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.

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.

Rest 90 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