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