Sunday, January 10, 2016

Joint Prep/Movement Work
10 minutes. 

Flux Blend/Flux CrossFit
A. TGU x 3/arm x 4 sets
Rest exactly 90 sec after you finish your second arm.

NOTE: With more rest time, you should be able to handle more weight than the last cycle of TGUs. Note that you are also only doing 3/side today.

B. Every 60 sec, for 4 minutes, do 3 thrusters @ 95 lbs.
With the clock still running, do 5 thrusters @ 75 lbs every 30 sec for 2 minutes.
With the clock still running, do AMRAP double unders in 2 minutes. 

Beginners: 5 thrusters x 5 sets  (going up in weight if appropriate); rest 2 minutes

C1. FM "over the ball" x 1 rep x 3  sets.  Each rep should be a total of 60 sec (eccentric and concentric); rest 30 sec.  Notice any differences in your posture after the last set?

C2. stationary cossacks to a height or to the floor if possible x 10 reps x 3 sets; rest 30 sec.

Pay attention to the details on the cossack. The stationary cossack does wonders for your mobility if performed correctly.