Tuesday, January 12, 2016

Joint Prep/Movement Work

The Flux Blend
A. Fighting Monkey Tennis Ball
60 sec/change roles x 4 sets
MOVE YOUR FEET!!!!!

The Flux Blend/Flux CrossFit 
BENT ARM STRENGTH
A1. Archers x 2-5 reps x 5 sets; rest 100 sec. There are 3 progressions: iso, eccentric and concentric but I don't think anyone is ready for concentric.
Pull ups x 3-4 reps @ 30x1
False grip ring pull ups  x 3-4 reps @ 30x1
chin ups x 3-4 reps @ 30x1
ring rows x 3-4 reps @ 30x1 (if student is very new, have them do 5-7 reps). 

 A2. Hovering Push Ups x 5 reps x 5 sets; rest 100 sec.
Regular push ups x 7-10 reps @ 21x1 
incline push ups x 7-10 reps @ 21x1 

GRUNT WORK x 3 sets
B1. Renegade Rows x AMRAP in 60 sec.

B2. Traverse the monkey bars without touching ground as far as possible in 60 sec. Your goal is to come full circle. 

B3. Farmer carries as many lengths as possible in 60 sec. @ 180/260 lbs.

B4. seated rope sled pulls x 30 feet  
Rest 60 sec.  
 
Flux Competition - see white board