Tuesday, January 26, 2016

Joint Prep and Movement Work
5 min of joint prep
FM Arm Circles x 30 sec/direction x 3 sets

 FLUX BLEND

A1. 3 position stationary lizards x 5 reps x 4 sets; rest 100 sec.

A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold

B1. stick bridge rotations x 10 reps (5 per direction)

B2. front roll to back roll x 6 reps (3 per side)

Rest 60 sec after B2 only
4 sets

C. shoulder taps x 60 reps x 3 sets; rest 90 sec.


FLUX CROSSFIT
A1. 3 position stationary lizards x 5 reps x 4 sets; rest 100 sec.

A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold

If you are VERY close to a proper skin the cat, get a spot.

B. For Times:
Deadlifts x 7 185/275 lbs
kiping toes to bar x 15
box jumps x 20 20/24"
push ups x 10/15
air squats x 25
Rest 5 minutes
5 sets