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