Thursday, January 7, 2016

JOINT PREP and MOVEMENT WORK
10 min of joint prep - please include 1 wrist prep movement, ostrich and sissy squat

The Flux Blend and Flux CrossFit
A. Back Squats 7-5-3-7-5-3 
Take a look at what you did for the 5, 4, 3, 2, 1 and your latest 3 rep max. The goal for a wave load is to go up a bit on the second round. 

The Flux Blend
B. Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets. If you are not breathing heavy you are not doing it right.

C. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]

D1. cossack insertion x 10 reps (5/direction)
D2. step behinds x 10 reps (5/direction)
Rest 60 sec after D2.
4 sets

Flux CrossFit
B. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]

C. Row 1000 meters
Equal times work to rest ratio.
3 sets. Hold back a small bit and aim for about 90% effort (based on a 1000 meter pace).