Wednesday, December 23, 2015

 JOINT PREP/MOVEMENT WORK
Head to Toe Circles x 5 minutes
Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets
Fighting Monkey Arm Circles x 3 minutes, OR: if you know what you are doing, get at it. I want 3 sets of about 30 sec per/direction. If possible, do second and third sets weighted. No more than 2.5 lbs at this point.
5 arch scap pullings with a 3 second hold on each rep


Flux Blend
A. Back Squat DE-LOAD
Take what you did for 3 working reps and do 2 total sets at that weight; rest 2 min

B. Every 2 minutes:
TGU x 5/side x 4 sets.

C. Chest to wall handstand for 30- 60 sec (lock in your bodyline).
     Lache to twist x 4 reps
     Quad jump to target x 4 reps
     5 sets

NOTE: if you are working on freestanding handstands, and you did a 60 sec hold, please move in your second set to heel pulls, then toe pulls in your next set, followed by 2 sets of 5 kick ups, aiming to kick up into a handstand. If successful, aim to hold for 5 sec.

If you held for 30 sec, please do 3 sets of chest to wall. Then do 5 kick up attempts, aiming for 5 sec holds. 

Flux CrossFit
A. Back Squats DE-LOAD - Take what you did for 3 working reps and do 2 total sets at that weight; rest 2 min

B. Every 2 minutes:
TGU x 5/side x 4 sets

C. See Wecnesday, Nov 30, 015
     4 Rounds for Time:
      Kipping Toes to Bar x 10
      Double Unders x 20
      OH plate stationary lunges 10/20 kgs x 12

Flux Competition
A. Cleans 3 x 3, 2 x 2 1 x1 See Nov 13, 2015

B. See Wednesday, Dec 1, 2015
 Every 3 minutes x 5 sets:
kipping hspu x 15
front squats x 10-12 @ 00x0 No Rack is required as this will be about 60-70% of your max front squat. The tempo is very important so don't stray.

C1. cuban rotations x 5 x 5 @ 3131
C2. banded knee deadlifts x 5 reps at about 50% of your max.
3 sets