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