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