Wednesday, Dec 30, 2015

Joint Prep and Movement Work 
10 min of joint prep

The Flux Blend
10 min to learn the parkour rolls. Obviously, you will not master this in 10 minutes, but play with it a bit and see how it goes. 
PODKATCHKA 
A1. OHS x 5-7 reps
A2. Air baby x 30 sec or QDR (there are a million variations. Your coach will help you pick the appropriate one). If you don't have a 30 sec air baby, accumulate 30 sec in as few sets as possible.
A3. lazy vault x 6/direction; or, if ready, start to move towards dash vault.
A4. pull overs x 5 reps; or, stride, stride, pull over x 5 reps (this is you if you have a decent pull over).
A5. skin the cat x 1.1.1 or, if you do not have a skin the cat yet, do back and forth x 5 reps 1.1.1
A6. Parkour Rolls x 3/side forward and backward. An alternative is to do 5 lenths of gymnastics forward rolls and leave out the backroll.
A7. monkey plant x 10 reps or a really good jumping rhythm x 10 reps

A note on the skin the cat. Many you are close to the full skin the cat (closer than you think you are, in fact). Resist the urge to grab the rings with your feet. DOn't kip and get a deep scap depression. PIKE and PANCAKE!!!!

3 Rounds

Flux CrossFit 
For Time:
Toes to Bar x 20
OHS x 15 65/95 lbs
Wall Balls x 20
Box Jumps x 15 20/24"
KB Swings x 20 
Rest 5 minutes
4 sets
Go hard on this. Don't hold back.