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
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