JOINT PREP/MOVEMENT WORK
Joint Prep and Movement Work:
Testing- brachiation
rolling warm up - pike, straddle, butterfly, straddle up, roll to squat x 5 reps/each movement
Your goal at the end of the cycle is to get feet and hands back to floor. Following that, simply finesse the movements.
Muscle ups x 2-5 reps (development). Some of you should do 1/4 muscle ups x 4 sets; rest 3 min
A1. pulling x 4 sets
Ring rows x 4-5 reps @ 31x3
chin ups x 2-4 reps @ 31x1
pull ups x 2-4 reps @ 31x1
A2. Vertical pushing x 4 sets
chest to wall hspu x 2-4 reps
downward dog hspu x 2-4 reps
press x 4-5 reps @ 31x1
Rest 100 sec between movements
B1. Thrusters x 5-6 reps (heavy and unbroken) (This is 1-2 more reps than last week).
B2. Easier version of pushing
chest to wall hspu (height) x 4-5 reps
downward dog hspu x 4-5 reps
press x 5-7 reps
Rest 60 sec between movements.
3 sets
Yes, you will be fatigued after the thrusters. Make sure you use your legs!
FLUX CROSSFIT
C. Thrusters x 30 sec AMRAP (lighter than B. Should get a minimum of 10 on your first set).
10 sec rest
double unders x 45 sec
60 sec rest
4 sets
FLUX BLEND
C. plyometrics
you will need at least 4 objects (jump over or on the object). I
reccomend that advanced jumpers use the taller vaults. Any variation is
fine.
x 4 sets
60 sec rest
Sunday, January 31, 2016
Sunday, January 31, 2016
JOINT PREP and MOVEMENT WORK
5 min of joint prep
wall stick bridges x 10 reps x 2 sets
Flux Blend/Flux CrossFit
A1. wall walks x 3 reps x 3 sets
A2. banana swing x 30 sec x 3 sets
A3. monkey plant x 5 reps x 3 sets
The monkey plant will make you a more athletic jumper. Throw away the stopwatch and aim for quality of movement patterns. How high can you jump?
Rest exactly 30 sec between movements and 60 sec after A3.
B. Deadlift x 3 plus hang power clean x 3 plus thrusters x 3 x 2 reps x 5 sets
Go up in weight with each set. We want quality of movement, folks. No arched back to compensate for lack of shoulder mobility. Make it fluid. On last clean, go directly into your thruster.
Rest 3 minutes between sets.
C. For Time:
500 meter row
25 burpees
5 min of joint prep
wall stick bridges x 10 reps x 2 sets
Flux Blend/Flux CrossFit
A1. wall walks x 3 reps x 3 sets
A2. banana swing x 30 sec x 3 sets
A3. monkey plant x 5 reps x 3 sets
The monkey plant will make you a more athletic jumper. Throw away the stopwatch and aim for quality of movement patterns. How high can you jump?
Rest exactly 30 sec between movements and 60 sec after A3.
B. Deadlift x 3 plus hang power clean x 3 plus thrusters x 3 x 2 reps x 5 sets
Go up in weight with each set. We want quality of movement, folks. No arched back to compensate for lack of shoulder mobility. Make it fluid. On last clean, go directly into your thruster.
Rest 3 minutes between sets.
C. For Time:
500 meter row
25 burpees
Saturday, January 30, 2016
Saturday, January 30, 2016
JOINT PREP and MOVEMENT WORK
5 min of joint prep
Rolling Warm up
Flux CrossFit/Flux Blend
A. Snatch - 3x3, 2x2, 1x1
Power snatch is fine if people cannot get into the bottom position.
OHS for those who have instability concerns or are beginners. 5 sets of 5 (going up in weight with each set).
B. Strict toes to bar
advanced should do 3-5 reps @ 31x3; rest 100 sec.
everyone else: stahl bar hanging leg raises x 5-7 reps @ 31x3; rest 100 sec.
4 sets
C. 3 Rounds for Time:
KB Swings x 12 35/55 lbs
Wall Balls x 20 14/20 lbs
5 min of joint prep
Rolling Warm up
Flux CrossFit/Flux Blend
A. Snatch - 3x3, 2x2, 1x1
Power snatch is fine if people cannot get into the bottom position.
OHS for those who have instability concerns or are beginners. 5 sets of 5 (going up in weight with each set).
B. Strict toes to bar
advanced should do 3-5 reps @ 31x3; rest 100 sec.
everyone else: stahl bar hanging leg raises x 5-7 reps @ 31x3; rest 100 sec.
4 sets
C. 3 Rounds for Time:
KB Swings x 12 35/55 lbs
Wall Balls x 20 14/20 lbs
Tuesday, January 26, 2016
Friday, January 29, 2016
JOINT PREP/MOVEMENT WORK
10 min of joint prep
A1. rear support hold x 60 sec
A2. Front support hold x 60 sec
A3. Ring support hold x 30 sec.
3 sets
Rest 100 sec after A3.
FLUX BLEND
A. Accumulate 20 reverse vaults (10/side)
B. Accumulate 16 Lache to forward rolls (make sure you switch sides on your roll).
C. Wrap to wrap step x 2/direction x 5 sets; rest 60 sec.
FLUX CROSSFIT
A. AMRAP in 3 minutes:
hang power clean x 3 85/125 lbs
Push Press x 6 85/125 lbs
box jumps x 9 20/24"
Rest 3 minutes.
60 sec chest to wall hold or, on a 60 sec clock, accumulate as many seconds of a free standing handstand as possible.
Rest 3 minutes
Repeat
10 min of joint prep
A1. rear support hold x 60 sec
A2. Front support hold x 60 sec
A3. Ring support hold x 30 sec.
3 sets
Rest 100 sec after A3.
FLUX BLEND
A. Accumulate 20 reverse vaults (10/side)
B. Accumulate 16 Lache to forward rolls (make sure you switch sides on your roll).
C. Wrap to wrap step x 2/direction x 5 sets; rest 60 sec.
FLUX CROSSFIT
A. AMRAP in 3 minutes:
hang power clean x 3 85/125 lbs
Push Press x 6 85/125 lbs
box jumps x 9 20/24"
Rest 3 minutes.
60 sec chest to wall hold or, on a 60 sec clock, accumulate as many seconds of a free standing handstand as possible.
Rest 3 minutes
Repeat
Thursday, January 28, 2016
JOINT PREP/MOVEMENT WORK
A1. FLUX BLEND AND FLUX CROSSFIT
Back Squat @ 00x0 x 10-12 reps x 4 sets; rest exactly 90 sec. All sets at same weight.
A2. Rope climbs
straddle rope climbs - 1 rep
eccentric straddle - 3 eccentrics
feet - 1-2 reps (note- in order to overload this you will have to be willing to do partial reps)
On back x 4-5 reps (how does it compar to the last cycle)?
rest exactly 90 sec.
A3. Forward rolls on rings x 2-5 reps
ring dips @ 20x1 x 4-5 reps (must have a 1 sec support hold at the top. Absolutely no kip).
bar dips @ 20x1 x 2-3 reps
push ups @ 21x1 x 5-7 reps
Rest exactly 90 sec.
4 SETS
FLUX CROSSFIT
B. 4 Rounds for Time:
Snatches (full) x 5 95/135 lbs
kipping chest to bar pull ups x 10
double unders x 25
FLUX BLEND
B. Rowing Sprints
30 sec on/ 30 sec at 50%
10 sets
rest 10 min
repeat
A1. FLUX BLEND AND FLUX CROSSFIT
Back Squat @ 00x0 x 10-12 reps x 4 sets; rest exactly 90 sec. All sets at same weight.
A2. Rope climbs
straddle rope climbs - 1 rep
eccentric straddle - 3 eccentrics
feet - 1-2 reps (note- in order to overload this you will have to be willing to do partial reps)
On back x 4-5 reps (how does it compar to the last cycle)?
rest exactly 90 sec.
A3. Forward rolls on rings x 2-5 reps
ring dips @ 20x1 x 4-5 reps (must have a 1 sec support hold at the top. Absolutely no kip).
bar dips @ 20x1 x 2-3 reps
push ups @ 21x1 x 5-7 reps
Rest exactly 90 sec.
4 SETS
FLUX CROSSFIT
B. 4 Rounds for Time:
Snatches (full) x 5 95/135 lbs
kipping chest to bar pull ups x 10
double unders x 25
FLUX BLEND
B. Rowing Sprints
30 sec on/ 30 sec at 50%
10 sets
rest 10 min
repeat
Monday, January 25, 2016
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You can still sign up for classes by going directly to the MindBody website.
Apologies for any inconvenience this may cause!
Wednesday, January 27, 2016
Joint Prep and Movement Work
5 min of joint prep
rolling warm up
FLUX BLEND
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Cross Step to jellyfish
x 2/direction x 3 reps/side
rest 60-90 sec.
5 sets
FLUX CROSSFIT
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Row 2000 meters for time.
5 min of joint prep
rolling warm up
FLUX BLEND
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Cross Step to jellyfish
x 2/direction x 3 reps/side
rest 60-90 sec.
5 sets
FLUX CROSSFIT
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Row 2000 meters for time.
Tuesday, January 26, 2016
Joint Prep and Movement Work
5 min of joint prep
FM Arm Circles x 30 sec/direction x 3 sets
FLUX BLEND
A1. 3 position stationary lizards x 5 reps x 4 sets; rest 100 sec.
A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold
B1. stick bridge rotations x 10 reps (5 per direction)
B2. front roll to back roll x 6 reps (3 per side)
Rest 60 sec after B2 only
4 sets
C. shoulder taps x 60 reps x 3 sets; rest 90 sec.
FLUX CROSSFIT
A1. 3 position stationary lizards x 5 reps x 4 sets; rest 100 sec.
A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold
If you are VERY close to a proper skin the cat, get a spot.
B. For Times:
Deadlifts x 7 185/275 lbs
kiping toes to bar x 15
box jumps x 20 20/24"
push ups x 10/15
air squats x 25
Rest 5 minutes
5 sets
5 min of joint prep
FM Arm Circles x 30 sec/direction x 3 sets
FLUX BLEND
A1. 3 position stationary lizards x 5 reps x 4 sets; rest 100 sec.
A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold
B1. stick bridge rotations x 10 reps (5 per direction)
B2. front roll to back roll x 6 reps (3 per side)
Rest 60 sec after B2 only
4 sets
C. shoulder taps x 60 reps x 3 sets; rest 90 sec.
FLUX CROSSFIT
A1. 3 position stationary lizards x 5 reps x 4 sets; rest 100 sec.
A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold
If you are VERY close to a proper skin the cat, get a spot.
B. For Times:
Deadlifts x 7 185/275 lbs
kiping toes to bar x 15
box jumps x 20 20/24"
push ups x 10/15
air squats x 25
Rest 5 minutes
5 sets
Monday, January 25, 2016
Joint Prep and Movement Work:
Testing- brachiation
rolling warm up - pike, straddle, butterfly, straddle up, roll to squat x 5 reps/each movement
Your goal at the end of the cycle is to get feet and hands back to floor. Following that, simply finesse the movements.
Muscle ups x 2-5 reps (development). Some of you should do 1/4 muscle ups x 4 sets; rest 3 min
A1. pulling x 4 sets
Ring rows x 4-5 reps @ 31x3
chin ups x 2-4 reps @ 31x1
pull ups x 2-4 reps @ 31x1
A2. Vertical pushingx 4 sets
chest to wall hspu x 2-4 reps
downward dog hspu x 2-4 reps
press x 4-5 reps @ 31x1
Rest 100 sec between movements
B1. Thrusters x 4-5 reps (heavy and unbroken)
B2. Easier version of pushing
chest to wall hspu (height) x 4-5 reps
downward dog hspu x 4-5 reps
press x 5-7 reps
Rest 60 sec between movements.
3 sets
Yes, you will be fatigued after the thrusters. Make sure you use your legs!
FLUX CROSSFIT
C. Thrusters x 30 sec AMRAP (lighter than B. Should get a minimum of 10 on your first set).
10 sec rest
kipping chin ups x 30 sec or ring rows
10 sec rest
3 sets
FLUX BLEND
C. plyometrics
you will need at least 4 objects (jump over or on the object). I reccomend that advanced jumpers use the taller vaults. Any variation is fine.
x 4 sets
60 sec rest
Testing- brachiation
rolling warm up - pike, straddle, butterfly, straddle up, roll to squat x 5 reps/each movement
Your goal at the end of the cycle is to get feet and hands back to floor. Following that, simply finesse the movements.
Muscle ups x 2-5 reps (development). Some of you should do 1/4 muscle ups x 4 sets; rest 3 min
A1. pulling x 4 sets
Ring rows x 4-5 reps @ 31x3
chin ups x 2-4 reps @ 31x1
pull ups x 2-4 reps @ 31x1
A2. Vertical pushingx 4 sets
chest to wall hspu x 2-4 reps
downward dog hspu x 2-4 reps
press x 4-5 reps @ 31x1
Rest 100 sec between movements
B1. Thrusters x 4-5 reps (heavy and unbroken)
B2. Easier version of pushing
chest to wall hspu (height) x 4-5 reps
downward dog hspu x 4-5 reps
press x 5-7 reps
Rest 60 sec between movements.
3 sets
Yes, you will be fatigued after the thrusters. Make sure you use your legs!
FLUX CROSSFIT
C. Thrusters x 30 sec AMRAP (lighter than B. Should get a minimum of 10 on your first set).
10 sec rest
kipping chin ups x 30 sec or ring rows
10 sec rest
3 sets
FLUX BLEND
C. plyometrics
you will need at least 4 objects (jump over or on the object). I reccomend that advanced jumpers use the taller vaults. Any variation is fine.
x 4 sets
60 sec rest
Monday, January 18, 2016
Sunday, January 24, 2016
Joint Prep/Movement Work
10 minutes.
Flux Blend/Flux CrossFit
A. TGU x 3/arm x 4 sets
Rest exactly 90 sec after you finish your second arm.
NOTE: With more rest time, you should be able to handle more weight than the last cycle of TGUs. Note that you are also only doing 3/side today.
B. Every 60 sec, for 4 minutes, do 3 thrusters @ 95/135 lbs.
With the clock still running, do 5 thrusters @ 75 lbs every 30 sec for 2 minutes.
With the clock still running, do AMRAP double unders in 2 minutes.
Beginners: 5 thrusters x 5 sets (going up in weight if appropriate); rest 2 minutes
C1. FM "over the ball" x 1 rep x 3 sets. Each rep should be a total of 60 sec (eccentric and concentric); rest 30 sec. Notice any differences in your posture after the last set?
C2. stationary cossacks to a height or to the floor if possible x 10 reps x 3 sets; rest 30 sec.
Pay attention to the details on the cossack. The stationary cossack does wonders for your mobility if performed correctly.
Flux Blend/Flux CrossFit
A. TGU x 3/arm x 4 sets
Rest exactly 90 sec after you finish your second arm.
NOTE: With more rest time, you should be able to handle more weight than the last cycle of TGUs. Note that you are also only doing 3/side today.
B. Every 60 sec, for 4 minutes, do 3 thrusters @ 95/135 lbs.
With the clock still running, do 5 thrusters @ 75 lbs every 30 sec for 2 minutes.
With the clock still running, do AMRAP double unders in 2 minutes.
Beginners: 5 thrusters x 5 sets (going up in weight if appropriate); rest 2 minutes
C1. FM "over the ball" x 1 rep x 3 sets. Each rep should be a total of 60 sec (eccentric and concentric); rest 30 sec. Notice any differences in your posture after the last set?
C2. stationary cossacks to a height or to the floor if possible x 10 reps x 3 sets; rest 30 sec.
Pay attention to the details on the cossack. The stationary cossack does wonders for your mobility if performed correctly.
Saturday, January 23, 2016
Joint Prep/Movement Work
Flux Blend
A. OHS 3 sets of 5 (From the rack. Go up in weight with each set).
B1. Parkour Rolls x 3 sets
Forward rolls x 3/side (more advanced should do dive rolls)
back rolls x 3/side (aim to finish the roll standing up)
B2. Flags - first position x 15 sec/arm x 3 sets
B3. Arm windmill x 4/direction
Rest 60 sec after B3.
C. strict toes to bar x 3-5 reps x 5 sets; rest 100 sec.
No strict toes to bar?
7-10 hanging leg raises @ 30x1
6-10 arch scap pulling @ 30x3
Flux CrossFit
A. OHS wave load 7 - 5 - 3- 7 - 5 - 3 (From the rack)
B. Every 90 sec:
5 strict toes to bar
3 cleans (do these at the same weight you have been doing your triples)
5 sets
No strict toes to bar?
7-10 hanging leg raises @ 30x1
6-10 arch scap pulling @ 30x3
Rest 3 minutes exactly
C. 1000 meter row for time
Flux Blend
A. OHS 3 sets of 5 (From the rack. Go up in weight with each set).
B1. Parkour Rolls x 3 sets
Forward rolls x 3/side (more advanced should do dive rolls)
back rolls x 3/side (aim to finish the roll standing up)
B2. Flags - first position x 15 sec/arm x 3 sets
B3. Arm windmill x 4/direction
Rest 60 sec after B3.
C. strict toes to bar x 3-5 reps x 5 sets; rest 100 sec.
No strict toes to bar?
7-10 hanging leg raises @ 30x1
6-10 arch scap pulling @ 30x3
Flux CrossFit
A. OHS wave load 7 - 5 - 3- 7 - 5 - 3 (From the rack)
B. Every 90 sec:
5 strict toes to bar
3 cleans (do these at the same weight you have been doing your triples)
5 sets
No strict toes to bar?
7-10 hanging leg raises @ 30x1
6-10 arch scap pulling @ 30x3
Rest 3 minutes exactly
C. 1000 meter row for time
Friday, January 22, 2016
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 x 3 steps - squat - other direction x 3 steps
Rope climb variations: straddle, legs, 1/2 straddle, eccentric straddles, legs x 2, back on floor x 3-5 reps
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. AMRAP in 30 sec: Touch and Go from ground to overhead 95/135 lbs
rest 90 sec
2 sets
C. For Time:
Double unders x 30
wall balls x 25
double unders x 30
wal balls x 20
Double unders x 30
wall balls x 15
double unders x 30
wall balls x 10
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 x 3 steps - squat - other direction x 3 steps
Rope climb variations: straddle, legs, 1/2 straddle, eccentric straddles, legs x 2, back on floor x 3-5 reps
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. AMRAP in 30 sec: Touch and Go from ground to overhead 95/135 lbs
rest 90 sec
2 sets
C. For Time:
Double unders x 30
wall balls x 25
double unders x 30
wal balls x 20
Double unders x 30
wall balls x 15
double unders x 30
wall balls x 10
Thursday, January 21, 2016
JOINT PREP and MOVEMENT WORK
10 min of joint prep - please include 1 wrist prep movement, ostrich and sissy squatThe Flux Blend and Flux CrossFit
A. Back Squats 7-5-3-7-5-3
Take a look at what you did for the 5, 4, 3, 2, 1 and your latest 3 rep max. The goal for a wave load is to go up a bit on the second round.
The Flux Blend
B. Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets. If you are not breathing heavy you are not doing it right.
C. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]
D1. cossack insertion x 10 reps (5/direction)
D2. step behinds x 10 reps (5/direction)
Rest 60 sec after D2.
4 sets
Flux CrossFit
B. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]
C. AMRAP in 12 minutes:
Power Snatch x 12 75/105 lbs
burpees x 12
Wednesday, January 20, 2016
Joint Prep and Movement Work
5 min of joint prep
Fighting Monkey arm circles x 30 sec/direction x 3 sets. First set without weight.
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
Rest 60 sec.
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
A. Double Unders x 30 on/30 off x 5 sets
B. Skin the cat x 1.1.1 or pass throughs 5 reps 1.1.1 x 3 sets
C. 21-15-9
thrusters 65/95 lbs
kipping pull ups
5 min of joint prep
Fighting Monkey arm circles x 30 sec/direction x 3 sets. First set without weight.
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
Rest 60 sec.
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
A. Double Unders x 30 on/30 off x 5 sets
B. Skin the cat x 1.1.1 or pass throughs 5 reps 1.1.1 x 3 sets
C. 21-15-9
thrusters 65/95 lbs
kipping pull ups
Tuesday, January 19, 2016
Joint Prep/Movement Work
The Flux BlendA. 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
GRUNT WORK x 3 sets
B1. Renegade Rows x AMRAP in 60 sec.
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.
B4. seated rope sled pulls x 30 feet (if you are under 15 sec, you must add weight).
Rest 60 sec.
Flux Competition - see white board
Sunday, January 17, 2016
Monday, January 18, 2016
This is the last week of the current cycle. We will be testing your brachiation next Monday. I hope you set your goals!
Joint Prep/Movement Work
5 min of joint prep
Brachiation -
Beginner/Intermediate:
A. Passive hang - accumulate 2 minutes is as few sets as possible.
B. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec.
C.Banana swing x 30 sec x 2 sets; rest 60 sec.
Advanced:
A. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set
B. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.
C. Banana swing x 30 sec x 2 sets; rest 60 sec.
Flux Blend
A. Cleans 2 x 3, 2 x 2 and 1 x 1 - Please See October 8, 16, 23, 28 and November 13, 2015 and last 2 Mondays.
B1. Side Rolls with push up x 5/direction x 5 sets
B2. Cat hang knee drive x 5/leg x 5 sets
Rest 60 sec after B2 only.
Or: shuffles x 5 lengths plus either 30 sec cat hang or 20 wall climbers. plus 3-5 cat hang pull ups
Derek and I have worked on this drill on several occasions with Ryan Ford.
https://www.youtube.com/watch?v=_OdkawBWT3s
Flux CrossFit
A. Clean and jerk x 3 x 3, 2x2 and 1 x 1. Please see October 28 and November 13, 2015, and last two Mondays.
B. Joint Prep/Movement Work
5 min of joint prep
Brachiation -
Beginner/Intermediate:
A. Passive hang - accumulate 2 minutes is as few sets as possible.
B. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec.
C.Banana swing x 30 sec x 2 sets; rest 60 sec.
Advanced:
A. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set
B. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.
C. Banana swing x 30 sec x 2 sets; rest 60 sec.
Flux Blend
A. Cleans 2 x 3, 2 x 2 and 1 x 1 - Please See October 8, 16, 23, 28 and November 13, 2015 and last 2 Mondays.
B1. Side Rolls with push up x 5/direction x 5 sets
B2. Cat hang knee drive x 5/leg x 5 sets
Rest 60 sec after B2 only.
Or: shuffles x 5 lengths plus either 30 sec cat hang or 20 wall climbers. plus 3-5 cat hang pull ups
Derek and I have worked on this drill on several occasions with Ryan Ford.
https://www.youtube.com/watch?v=_OdkawBWT3s
Flux CrossFit
A. Clean and jerk x 3 x 3, 2x2 and 1 x 1. Please see October 28 and November 13, 2015, and last two Mondays.
B. See Dec 2, 2015
For Time:
Push Press or jerk x 12 85/125 lbs
Kipping Toes to Bar x 15
Box Jumps x 20
Push Press or jerk x 8
Kipping toes to Bar x 10
Box Jumps x 15
Push Press or jerk x 4
kipping toes to bar x 5
Box Jumps x 10
Joint Prep/Movement Work
5 min of joint prep
Brachiation -
Beginner/Intermediate:
A. Passive hang - accumulate 2 minutes is as few sets as possible.
B. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec.
C.Banana swing x 30 sec x 2 sets; rest 60 sec.
Advanced:
A. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set
B. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.
C. Banana swing x 30 sec x 2 sets; rest 60 sec.
Flux Blend
A. Cleans 2 x 3, 2 x 2 and 1 x 1 - Please See October 8, 16, 23, 28 and November 13, 2015 and last 2 Mondays.
B1. Side Rolls with push up x 5/direction x 5 sets
B2. Cat hang knee drive x 5/leg x 5 sets
Rest 60 sec after B2 only.
Or: shuffles x 5 lengths plus either 30 sec cat hang or 20 wall climbers. plus 3-5 cat hang pull ups
Derek and I have worked on this drill on several occasions with Ryan Ford.
https://www.youtube.com/watch?v=_OdkawBWT3s
Flux CrossFit
A. Clean and jerk x 3 x 3, 2x2 and 1 x 1. Please see October 28 and November 13, 2015, and last two Mondays.
B. Joint Prep/Movement Work
5 min of joint prep
Brachiation -
Beginner/Intermediate:
A. Passive hang - accumulate 2 minutes is as few sets as possible.
B. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec.
C.Banana swing x 30 sec x 2 sets; rest 60 sec.
Advanced:
A. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set
B. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.
C. Banana swing x 30 sec x 2 sets; rest 60 sec.
Flux Blend
A. Cleans 2 x 3, 2 x 2 and 1 x 1 - Please See October 8, 16, 23, 28 and November 13, 2015 and last 2 Mondays.
B1. Side Rolls with push up x 5/direction x 5 sets
B2. Cat hang knee drive x 5/leg x 5 sets
Rest 60 sec after B2 only.
Or: shuffles x 5 lengths plus either 30 sec cat hang or 20 wall climbers. plus 3-5 cat hang pull ups
Derek and I have worked on this drill on several occasions with Ryan Ford.
https://www.youtube.com/watch?v=_OdkawBWT3s
Flux CrossFit
A. Clean and jerk x 3 x 3, 2x2 and 1 x 1. Please see October 28 and November 13, 2015, and last two Mondays.
B. See Dec 2, 2015
For Time:
Push Press or jerk x 12 85/125 lbs
Kipping Toes to Bar x 15
Box Jumps x 20
Push Press or jerk x 8
Kipping toes to Bar x 10
Box Jumps x 15
Push Press or jerk x 4
kipping toes to bar x 5
Box Jumps x 10
Friday, January 15, 2016
Spring/Easter break camp for kids & teens!
Flux School of Human Movement is proud to host two 4-day camps during Easter/Spring break 2016, March 29 to April 1, 2016.
For kids ages 4 to 7:
Tuesday, March 29th to Friday, April 1, 9am to 11am daily.
Fun filled week for kids! Learn acrobatics, parkour, gymnastics, practice hand balancing and play with capoeira movements for 4 days!
Cost: $100 + GST/child (Flux members)
$125 + GST/child (non-members)
*10% discount for 2 or more children from the same family
For youth/teens ages 8 and up:
Tuesday, March 29th to Friday, April 1, 1pm to 4pm daily.
Learn to roll, jump, flip, hang, swing and tumble with a 4-day camp focused on parkour, acrobatics and gymnastics.
Cost: $125 + GST/child (Flux members)
$150 + GST/child (non-members)
*10% discount for 2 or more children from the same family
Please complete this form to reserve a spot in this youth camp. If you have more than one child registering, please complete a form for each.
For kids ages 4 to 7:
Tuesday, March 29th to Friday, April 1, 9am to 11am daily.
Fun filled week for kids! Learn acrobatics, parkour, gymnastics, practice hand balancing and play with capoeira movements for 4 days!
Cost: $100 + GST/child (Flux members)
$125 + GST/child (non-members)
*10% discount for 2 or more children from the same family
For youth/teens ages 8 and up:
Tuesday, March 29th to Friday, April 1, 1pm to 4pm daily.
Learn to roll, jump, flip, hang, swing and tumble with a 4-day camp focused on parkour, acrobatics and gymnastics.
Cost: $125 + GST/child (Flux members)
$150 + GST/child (non-members)
*10% discount for 2 or more children from the same family
Please complete this form to reserve a spot in this youth camp. If you have more than one child registering, please complete a form for each.
Monday, January 11, 2016
Sunday, January 17, 2016
Joint Prep/Movement Work
10 minutes.
Flux Blend/Flux CrossFit
A. TGU x 3/arm x 4 sets
Rest exactly 90 sec after you finish your second arm.
NOTE: With more rest time, you should be able to handle more weight than the last cycle of TGUs. Note that you are also only doing 3/side today.
B. Every 60 sec, for 4 minutes, do 3 thrusters @ 95/135 lbs.
With the clock still running, do 5 thrusters @ 75 lbs every 30 sec for 2 minutes.
With the clock still running, do AMRAP double unders in 2 minutes.
Beginners: 5 thrusters x 5 sets (going up in weight if appropriate); rest 2 minutes
C1. FM "over the ball" x 1 rep x 3 sets. Each rep should be a total of 60 sec (eccentric and concentric); rest 30 sec. Notice any differences in your posture after the last set?
C2. stationary cossacks to a height or to the floor if possible x 10 reps x 3 sets; rest 30 sec.
Pay attention to the details on the cossack. The stationary cossack does wonders for your mobility if performed correctly.
10 minutes.
Flux Blend/Flux CrossFit
A. TGU x 3/arm x 4 sets
Rest exactly 90 sec after you finish your second arm.
NOTE: With more rest time, you should be able to handle more weight than the last cycle of TGUs. Note that you are also only doing 3/side today.
B. Every 60 sec, for 4 minutes, do 3 thrusters @ 95/135 lbs.
With the clock still running, do 5 thrusters @ 75 lbs every 30 sec for 2 minutes.
With the clock still running, do AMRAP double unders in 2 minutes.
Beginners: 5 thrusters x 5 sets (going up in weight if appropriate); rest 2 minutes
C1. FM "over the ball" x 1 rep x 3 sets. Each rep should be a total of 60 sec (eccentric and concentric); rest 30 sec. Notice any differences in your posture after the last set?
C2. stationary cossacks to a height or to the floor if possible x 10 reps x 3 sets; rest 30 sec.
Pay attention to the details on the cossack. The stationary cossack does wonders for your mobility if performed correctly.
Saturday, January 16, 2016
Joint Prep/Movement Work
Flux Blend
A. OHS 3 sets of 5 (From the rack. Go up in weight with each set).
B1. Parkour Rolls x 3 sets
Forward rolls x 3/side (more advanced should do dive rolls)
back rolls x 3/side (aim to finish the roll standing up)
B2. Flags - first position x 15 sec/arm x 3 sets
B3. Arm windmill x 4/direction
Rest 60 sec after B3.
C. 3 Rounds for Time
alternating 3 position stationary lizard x 6 reps (3/side)
Alternating KB swing x 25 reps 35/55 lbs
Flux CrossFit
A. OHS wave load 7 - 5 - 3- 7 - 5 - 3 (From the rack)
B. For Time
15-12-9-6-3
Push Press 65/95 lbs
Kipping pull ups
Flux Blend
A. OHS 3 sets of 5 (From the rack. Go up in weight with each set).
B1. Parkour Rolls x 3 sets
Forward rolls x 3/side (more advanced should do dive rolls)
back rolls x 3/side (aim to finish the roll standing up)
B2. Flags - first position x 15 sec/arm x 3 sets
B3. Arm windmill x 4/direction
Rest 60 sec after B3.
C. 3 Rounds for Time
alternating 3 position stationary lizard x 6 reps (3/side)
Alternating KB swing x 25 reps 35/55 lbs
Flux CrossFit
A. OHS wave load 7 - 5 - 3- 7 - 5 - 3 (From the rack)
B. For Time
15-12-9-6-3
Push Press 65/95 lbs
Kipping pull ups
Friday, January 15, 2016
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 x 3 steps - squat - other direction x 3 steps
Rope climb variations: straddle, legs, 1/2 straddle, eccentric straddles, legs x 2, back on floor x 3-5 reps
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:
air squats x 25
KB swing x 20 35/55 lbs
wall balls x 20 14/20 bs
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 x 3 steps - squat - other direction x 3 steps
Rope climb variations: straddle, legs, 1/2 straddle, eccentric straddles, legs x 2, back on floor x 3-5 reps
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:
air squats x 25
KB swing x 20 35/55 lbs
wall balls x 20 14/20 bs
Thursday, January 14, 2016
JOINT PREP and MOVEMENT WORK
10 min of joint prep - please include 1 wrist prep movement, ostrich and sissy squat
The Flux Blend and Flux CrossFit
A. Back Squats 7-5-3-7-5-3
Take a look at what you did for the 5, 4, 3, 2, 1 and your latest 3 rep max. The goal for a wave load is to go up a bit on the second round.
The Flux Blend
B. Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets. If you are not breathing heavy you are not doing it right.
C. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]
D1. cossack insertion x 10 reps (5/direction)
D2. step behinds x 10 reps (5/direction)
Rest 60 sec after D2.
4 sets
Flux CrossFit
B. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]
C. "Jackie"
10 min of joint prep - please include 1 wrist prep movement, ostrich and sissy squat
The Flux Blend and Flux CrossFit
A. Back Squats 7-5-3-7-5-3
Take a look at what you did for the 5, 4, 3, 2, 1 and your latest 3 rep max. The goal for a wave load is to go up a bit on the second round.
The Flux Blend
B. Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets. If you are not breathing heavy you are not doing it right.
C. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]
D1. cossack insertion x 10 reps (5/direction)
D2. step behinds x 10 reps (5/direction)
Rest 60 sec after D2.
4 sets
Flux CrossFit
B. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]
C. "Jackie"
Wednesday, January 13, 2016
Joint Prep and Movement Work
5 min of joint prep
Fighting Monkey arm circles x 30 sec/direction x 3 sets. First set without weight.
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
Rest 60 sec.
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
A. Double Unders x 30 on/30 off x 5 sets
B. Skin the cat x 1.1.1 or pass throughs 5 reps 1.1.1 x 3 sets
C. AMRAP in 12 minutes:
kipping hspu x 6
power cleans x 3 105/165 lbs
5 min of joint prep
Fighting Monkey arm circles x 30 sec/direction x 3 sets. First set without weight.
Coach Jen performing Fighting Monkey weighted arm circles
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
Rest 60 sec.
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
A. Double Unders x 30 on/30 off x 5 sets
B. Skin the cat x 1.1.1 or pass throughs 5 reps 1.1.1 x 3 sets
C. AMRAP in 12 minutes:
kipping hspu x 6
power cleans x 3 105/165 lbs
Sunday, January 10, 2016
Tuesday, January 12, 2016
Joint Prep/Movement Work
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
GRUNT WORK x 3 sets
B1. Renegade Rows x AMRAP in 60 sec.
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.
B4. seated rope sled pulls x 30 feet
Rest 60 sec.
Flux Competition - see white board
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
GRUNT WORK x 3 sets
B1. Renegade Rows x AMRAP in 60 sec.
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.
B4. seated rope sled pulls x 30 feet
Rest 60 sec.
Flux Competition - see white board
Monday, January 11, 2016
Joint Prep/Movement Work
5 min of joint prep
Brachiation -
Beginner/Intermediate:
A. Passive hang - accumulate 2 minutes is as few sets as possible.
B. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec.
C.Banana swing x 30 sec x 2 sets; rest 60 sec.
Advanced:
A. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set
B. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.
C. Banana swing x 30 sec x 2 sets; rest 60 sec.
Flux Blend
A. Cleans 2 x 3, 2 x 2 and 1 x 1 - Please See October 8, 16, 23, 28 and November 13, 2015 and last 2 Mondays.
B1. Side Rolls with push up x 5/direction x 5 sets
B2. Cat hang knee drive x 5/leg x 5 sets
Rest 60 sec after B2 only.
Or: shuffles x 5 lengths plus either 30 sec cat hang or 20 wall climbers. plus 3-5 cat hang pull ups
Derek and I have worked on this drill on several occasions with Ryan Ford.
https://www.youtube.com/watch?v=_OdkawBWT3s
Flux CrossFit
A. Clean and jerk x 3 x 3, 2x2 and 1 x 1. Please see October 28 and November 13, 2015, and last two Mondays.
B. Every 60 sec, do 5 burpees. For the remainder of the time, do kipping toes to bar until you hit 75 reps. Cut off is 8 minutes.
Competition - see whiteboard
5 min of joint prep
Brachiation -
Beginner/Intermediate:
A. Passive hang - accumulate 2 minutes is as few sets as possible.
B. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec.
C.Banana swing x 30 sec x 2 sets; rest 60 sec.
Advanced:
A. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set
B. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.
C. Banana swing x 30 sec x 2 sets; rest 60 sec.
Flux Blend
A. Cleans 2 x 3, 2 x 2 and 1 x 1 - Please See October 8, 16, 23, 28 and November 13, 2015 and last 2 Mondays.
B1. Side Rolls with push up x 5/direction x 5 sets
B2. Cat hang knee drive x 5/leg x 5 sets
Rest 60 sec after B2 only.
Or: shuffles x 5 lengths plus either 30 sec cat hang or 20 wall climbers. plus 3-5 cat hang pull ups
Derek and I have worked on this drill on several occasions with Ryan Ford.
https://www.youtube.com/watch?v=_OdkawBWT3s
Flux CrossFit
A. Clean and jerk x 3 x 3, 2x2 and 1 x 1. Please see October 28 and November 13, 2015, and last two Mondays.
B. Every 60 sec, do 5 burpees. For the remainder of the time, do kipping toes to bar until you hit 75 reps. Cut off is 8 minutes.
Competition - see whiteboard
Saturday, January 9, 2016
Sunday, January 10, 2016
Joint Prep/Movement Work
10 minutes.
Flux Blend/Flux CrossFit
A. TGU x 3/arm x 4 sets
Rest exactly 90 sec after you finish your second arm.
NOTE: With more rest time, you should be able to handle more weight than the last cycle of TGUs. Note that you are also only doing 3/side today.
B. Every 60 sec, for 4 minutes, do 3 thrusters @ 95 lbs.
With the clock still running, do 5 thrusters @ 75 lbs every 30 sec for 2 minutes.
With the clock still running, do AMRAP double unders in 2 minutes.
Beginners: 5 thrusters x 5 sets (going up in weight if appropriate); rest 2 minutes
C1. FM "over the ball" x 1 rep x 3 sets. Each rep should be a total of 60 sec (eccentric and concentric); rest 30 sec. Notice any differences in your posture after the last set?
C2. stationary cossacks to a height or to the floor if possible x 10 reps x 3 sets; rest 30 sec.
Pay attention to the details on the cossack. The stationary cossack does wonders for your mobility if performed correctly.
10 minutes.
Flux Blend/Flux CrossFit
A. TGU x 3/arm x 4 sets
Rest exactly 90 sec after you finish your second arm.
NOTE: With more rest time, you should be able to handle more weight than the last cycle of TGUs. Note that you are also only doing 3/side today.
B. Every 60 sec, for 4 minutes, do 3 thrusters @ 95 lbs.
With the clock still running, do 5 thrusters @ 75 lbs every 30 sec for 2 minutes.
With the clock still running, do AMRAP double unders in 2 minutes.
Beginners: 5 thrusters x 5 sets (going up in weight if appropriate); rest 2 minutes
C1. FM "over the ball" x 1 rep x 3 sets. Each rep should be a total of 60 sec (eccentric and concentric); rest 30 sec. Notice any differences in your posture after the last set?
C2. stationary cossacks to a height or to the floor if possible x 10 reps x 3 sets; rest 30 sec.
Pay attention to the details on the cossack. The stationary cossack does wonders for your mobility if performed correctly.
Friday, January 8, 2016
Saturday, January 9, 2016
Joint Prep/Movement Work
Flux Blend
A. OHS 3 sets of 5 (From the rack. Go up in weight with each set).
B1. Parkour Rolls x 3 sets
Forward rolls x 3/side (more advanced should do dive rolls)
back rolls x 3/side (aim to finish the roll standing up)
B2. Flags - first position x 15 sec/arm x 3 sets
B3. Arm windmill x 4/direction
Rest 60 sec after B3.
C. 3 Rounds for Time
alternating 3 position stationary lizard x 4 reps (2/side)
Alternating KB swing x 25 reps 35/55 lbs
Flux CrossFit
A. OHS wave load 7 - 5 - 3- 7 - 5 - 3 (From the rack)
B. 3 Rounds for Time
alternating 3 position stationary lizard x 4 reps (2/side)
Alternating KB swing x 25 reps 35/55 lbs
air squats x 35
Flux Blend
A. OHS 3 sets of 5 (From the rack. Go up in weight with each set).
B1. Parkour Rolls x 3 sets
Forward rolls x 3/side (more advanced should do dive rolls)
back rolls x 3/side (aim to finish the roll standing up)
B2. Flags - first position x 15 sec/arm x 3 sets
B3. Arm windmill x 4/direction
Rest 60 sec after B3.
C. 3 Rounds for Time
alternating 3 position stationary lizard x 4 reps (2/side)
Alternating KB swing x 25 reps 35/55 lbs
Flux CrossFit
A. OHS wave load 7 - 5 - 3- 7 - 5 - 3 (From the rack)
B. 3 Rounds for Time
alternating 3 position stationary lizard x 4 reps (2/side)
Alternating KB swing x 25 reps 35/55 lbs
air squats x 35
Thursday, January 7, 2016
Friday, January 8, 2016
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 x 3 steps - squat - other direction x 3 steps
Rope climb variations: straddle, legs, 1/2 straddle, eccentric straddles, legs x 2, back on floor x 3-5 reps
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. 3 Rounds for time
Thrusters 65/95 lbs x 15
Kipping Pull ups x 20
Burpees x 15
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 x 3 steps - squat - other direction x 3 steps
Rope climb variations: straddle, legs, 1/2 straddle, eccentric straddles, legs x 2, back on floor x 3-5 reps
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. 3 Rounds for time
Thrusters 65/95 lbs x 15
Kipping Pull ups x 20
Burpees x 15
Monday, January 4, 2016
Thursday, January 7, 2016
JOINT PREP and MOVEMENT WORK
10 min of joint prep - please include 1 wrist prep movement, ostrich and sissy squat
The Flux Blend and Flux CrossFit
A. Back Squats 7-5-3-7-5-3
Take a look at what you did for the 5, 4, 3, 2, 1 and your latest 3 rep max. The goal for a wave load is to go up a bit on the second round.
The Flux Blend
B. Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets. If you are not breathing heavy you are not doing it right.
C. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]
D1. cossack insertion x 10 reps (5/direction)
D2. step behinds x 10 reps (5/direction)
Rest 60 sec after D2.
4 sets
Flux CrossFit
B. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]
C. Row 1000 meters
Equal times work to rest ratio.
3 sets. Hold back a small bit and aim for about 90% effort (based on a 1000 meter pace).
10 min of joint prep - please include 1 wrist prep movement, ostrich and sissy squat
The Flux Blend and Flux CrossFit
A. Back Squats 7-5-3-7-5-3
Take a look at what you did for the 5, 4, 3, 2, 1 and your latest 3 rep max. The goal for a wave load is to go up a bit on the second round.
The Flux Blend
B. Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets. If you are not breathing heavy you are not doing it right.
C. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]
D1. cossack insertion x 10 reps (5/direction)
D2. step behinds x 10 reps (5/direction)
Rest 60 sec after D2.
4 sets
Flux CrossFit
B. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]
C. Row 1000 meters
Equal times work to rest ratio.
3 sets. Hold back a small bit and aim for about 90% effort (based on a 1000 meter pace).
Sunday, January 3, 2016
Wednesday, January 6, 2015
Joint Prep and Movement Work
5 min of joint prep
Fighting Monkey arm circles x 30 sec/direction x 3 sets. First set without weight.
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
Rest 60 sec.
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
Hang Power Snatch x 12 75/105 lbs
push ups x 10/20
jumping air squats x 30
Row x 21 calories
Rest 4 minutes
4 sets
Flux Competition
A. EMOM for 3 sets
Minute 1: Handstand walk as far as possible in 30 sec
Minute 2: Box jumps 30/36" x 6 (work on a light landing)
B. Power Clean x 5 reps
Rest 2 minutes.
Go up in weight with each set. This shouldn't be touch and go, but it also shouldn't be so heavy that you are resting more than 3 sec between reps. First set at about 70% of your max.
We will return to this next week.
C. Every 7 minutes x 3 sets:
Row 1000 meters
Front Squat x 15 reps 85/125 no rack These should be done at 00x0
strict hspu x 10/15
5 min of joint prep
Fighting Monkey arm circles x 30 sec/direction x 3 sets. First set without weight.
Coach Jen performing Fighting Monkey weighted arm circles
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
Rest 60 sec.
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
Hang Power Snatch x 12 75/105 lbs
push ups x 10/20
jumping air squats x 30
Row x 21 calories
Rest 4 minutes
4 sets
Flux Competition
A. EMOM for 3 sets
Minute 1: Handstand walk as far as possible in 30 sec
Minute 2: Box jumps 30/36" x 6 (work on a light landing)
B. Power Clean x 5 reps
Rest 2 minutes.
Go up in weight with each set. This shouldn't be touch and go, but it also shouldn't be so heavy that you are resting more than 3 sec between reps. First set at about 70% of your max.
We will return to this next week.
C. Every 7 minutes x 3 sets:
Row 1000 meters
Front Squat x 15 reps 85/125 no rack These should be done at 00x0
strict hspu x 10/15
Tuesday, January 5, 2016
Joint Prep/Movement Work
5 min of joint prep - please include the ostrich walk
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
GRUNT WORK
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 (under the top wall).
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.
B4. atlas stones over the rack x 6 reps (set up two stations if necessary).
Rest 60 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
Flux Competition
A1. L sit x 30 sec hold x 3 sets; rest 30 sec.
A2. Max unbroken double unders x 3 sets; rest 60 sec.
B. Tall Muscle Snatch
Every 2 minutes x 10 sets at about 65-75%. Err on the side of caution. If it is too light, go up in weight.
The purpose of the tall muscle snatch is to emphasize the arm pull and the fast turnover of the bar.
C. Split Jerk - EMOM x 2 reps @ 75 -80% of your max
D. 3 Rounds for Time:
burpees x 25
hang snatches x 10 95/135 lbs
strict pull ups or chin ups x 10/15
5 min of joint prep - please include the ostrich walk
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
GRUNT WORK
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 (under the top wall).
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.
B4. atlas stones over the rack x 6 reps (set up two stations if necessary).
Rest 60 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
Flux Competition
A1. L sit x 30 sec hold x 3 sets; rest 30 sec.
A2. Max unbroken double unders x 3 sets; rest 60 sec.
B. Tall Muscle Snatch
Every 2 minutes x 10 sets at about 65-75%. Err on the side of caution. If it is too light, go up in weight.
The purpose of the tall muscle snatch is to emphasize the arm pull and the fast turnover of the bar.
C. Split Jerk - EMOM x 2 reps @ 75 -80% of your max
D. 3 Rounds for Time:
burpees x 25
hang snatches x 10 95/135 lbs
strict pull ups or chin ups x 10/15
Monday, January 4, 2016
Joint Prep/Movement Work
5 min of joint prep
Brachiation -
Beginner/Intermediate:
B. Passive hang - accumulate 2 minutes is as few sets as possible.
C. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec.
D. Banana swing x 30 sec x 2 sets; rest 60 sec.
E. forward swing x 30 sec x 2 sets; rest 60 sec.
Advanced:
B. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set
C. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.
D. Banana swing x 30 sec x 2 sets; rest 60 sec.
Flux Blend
A. Cleans 2 x 3, 2 x 2 and 1 x 1 - Please See October 8, 16, 23, 28 and November 13, 2015
B1. Side Rolls with push up x 5/direction x 5 sets
B2. Cat hang knee drive x 5/leg x 5 sets
Rest 60 sec after B2 only.
Or: shuffles x 5 lengths plus either 30 sec cat hang or 20 wall climbers.
Derek and I have worked on this drill on several occasions with Ryan Ford.
https://www.youtube.com/watch?v=_OdkawBWT3s
Flux CrossFit
A. Clean and jerk x 3 x 3, 2x2 and 1 x 1. Please see October 28 and November 13, 2015
B. 4 Rounds for Time
Toes to Bar x 12
double unders x 50
KB Swings x 25 35/55 lbs
Competition
A. clean high pull plus clean x 5 sets (first set at about 85% of your max)
B1. 1 kipping muscle ups plus 2 ring dips x 3-5 reps x 5 sets; rest 30sec.
B2. weighted pistols x 12 reps 15/25 lbs; rest 60 sec
C. For Time:
KB Swings x 50 35/55 lbs
OHS x 50 65/95 lbs
Toes to Bar x 50
wall balls x 50
5 min of joint prep
Brachiation -
Beginner/Intermediate:
B. Passive hang - accumulate 2 minutes is as few sets as possible.
C. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec.
D. Banana swing x 30 sec x 2 sets; rest 60 sec.
E. forward swing x 30 sec x 2 sets; rest 60 sec.
Advanced:
B. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set
C. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.
D. Banana swing x 30 sec x 2 sets; rest 60 sec.
Flux Blend
A. Cleans 2 x 3, 2 x 2 and 1 x 1 - Please See October 8, 16, 23, 28 and November 13, 2015
B1. Side Rolls with push up x 5/direction x 5 sets
B2. Cat hang knee drive x 5/leg x 5 sets
Rest 60 sec after B2 only.
Or: shuffles x 5 lengths plus either 30 sec cat hang or 20 wall climbers.
Derek and I have worked on this drill on several occasions with Ryan Ford.
https://www.youtube.com/watch?v=_OdkawBWT3s
Flux CrossFit
A. Clean and jerk x 3 x 3, 2x2 and 1 x 1. Please see October 28 and November 13, 2015
B. 4 Rounds for Time
Toes to Bar x 12
double unders x 50
KB Swings x 25 35/55 lbs
Competition
A. clean high pull plus clean x 5 sets (first set at about 85% of your max)
B1. 1 kipping muscle ups plus 2 ring dips x 3-5 reps x 5 sets; rest 30sec.
B2. weighted pistols x 12 reps 15/25 lbs; rest 60 sec
C. For Time:
KB Swings x 50 35/55 lbs
OHS x 50 65/95 lbs
Toes to Bar x 50
wall balls x 50
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