JOINT PREP/MOVEMENT WORK
Joint Prep and Movement Work:
Testing- brachiation
rolling warm up - pike, straddle, butterfly, straddle up, roll to squat x 5 reps/each movement
Your goal at the end of the cycle is to get feet and hands back to floor. Following that, simply finesse the movements.
Muscle ups x 2-5 reps (development). Some of you should do 1/4 muscle ups x 4 sets; rest 3 min
A1. pulling x 4 sets
Ring rows x 4-5 reps @ 31x3
chin ups x 2-4 reps @ 31x1
pull ups x 2-4 reps @ 31x1
A2. Vertical pushing x 4 sets
chest to wall hspu x 2-4 reps
downward dog hspu x 2-4 reps
press x 4-5 reps @ 31x1
Rest 100 sec between movements
B1. Thrusters x 5-6 reps (heavy and unbroken) (This is 1-2 more reps than last week).
B2. Easier version of pushing
chest to wall hspu (height) x 4-5 reps
downward dog hspu x 4-5 reps
press x 5-7 reps
Rest 60 sec between movements.
3 sets
Yes, you will be fatigued after the thrusters. Make sure you use your legs!
FLUX CROSSFIT
C. Thrusters x 30 sec AMRAP (lighter than B. Should get a minimum of 10 on your first set).
10 sec rest
double unders x 45 sec
60 sec rest
4 sets
FLUX BLEND
C. plyometrics
you will need at least 4 objects (jump over or on the object). I
reccomend that advanced jumpers use the taller vaults. Any variation is
fine.
x 4 sets
60 sec rest
Sunday, January 31, 2016
Sunday, January 31, 2016
JOINT PREP and MOVEMENT WORK
5 min of joint prep
wall stick bridges x 10 reps x 2 sets
Flux Blend/Flux CrossFit
A1. wall walks x 3 reps x 3 sets
A2. banana swing x 30 sec x 3 sets
A3. monkey plant x 5 reps x 3 sets
The monkey plant will make you a more athletic jumper. Throw away the stopwatch and aim for quality of movement patterns. How high can you jump?
Rest exactly 30 sec between movements and 60 sec after A3.
B. Deadlift x 3 plus hang power clean x 3 plus thrusters x 3 x 2 reps x 5 sets
Go up in weight with each set. We want quality of movement, folks. No arched back to compensate for lack of shoulder mobility. Make it fluid. On last clean, go directly into your thruster.
Rest 3 minutes between sets.
C. For Time:
500 meter row
25 burpees
5 min of joint prep
wall stick bridges x 10 reps x 2 sets
Flux Blend/Flux CrossFit
A1. wall walks x 3 reps x 3 sets
A2. banana swing x 30 sec x 3 sets
A3. monkey plant x 5 reps x 3 sets
The monkey plant will make you a more athletic jumper. Throw away the stopwatch and aim for quality of movement patterns. How high can you jump?
Rest exactly 30 sec between movements and 60 sec after A3.
B. Deadlift x 3 plus hang power clean x 3 plus thrusters x 3 x 2 reps x 5 sets
Go up in weight with each set. We want quality of movement, folks. No arched back to compensate for lack of shoulder mobility. Make it fluid. On last clean, go directly into your thruster.
Rest 3 minutes between sets.
C. For Time:
500 meter row
25 burpees
Saturday, January 30, 2016
Saturday, January 30, 2016
JOINT PREP and MOVEMENT WORK
5 min of joint prep
Rolling Warm up
Flux CrossFit/Flux Blend
A. Snatch - 3x3, 2x2, 1x1
Power snatch is fine if people cannot get into the bottom position.
OHS for those who have instability concerns or are beginners. 5 sets of 5 (going up in weight with each set).
B. Strict toes to bar
advanced should do 3-5 reps @ 31x3; rest 100 sec.
everyone else: stahl bar hanging leg raises x 5-7 reps @ 31x3; rest 100 sec.
4 sets
C. 3 Rounds for Time:
KB Swings x 12 35/55 lbs
Wall Balls x 20 14/20 lbs
5 min of joint prep
Rolling Warm up
Flux CrossFit/Flux Blend
A. Snatch - 3x3, 2x2, 1x1
Power snatch is fine if people cannot get into the bottom position.
OHS for those who have instability concerns or are beginners. 5 sets of 5 (going up in weight with each set).
B. Strict toes to bar
advanced should do 3-5 reps @ 31x3; rest 100 sec.
everyone else: stahl bar hanging leg raises x 5-7 reps @ 31x3; rest 100 sec.
4 sets
C. 3 Rounds for Time:
KB Swings x 12 35/55 lbs
Wall Balls x 20 14/20 lbs
Tuesday, January 26, 2016
Friday, January 29, 2016
JOINT PREP/MOVEMENT WORK
10 min of joint prep
A1. rear support hold x 60 sec
A2. Front support hold x 60 sec
A3. Ring support hold x 30 sec.
3 sets
Rest 100 sec after A3.
FLUX BLEND
A. Accumulate 20 reverse vaults (10/side)
B. Accumulate 16 Lache to forward rolls (make sure you switch sides on your roll).
C. Wrap to wrap step x 2/direction x 5 sets; rest 60 sec.
FLUX CROSSFIT
A. AMRAP in 3 minutes:
hang power clean x 3 85/125 lbs
Push Press x 6 85/125 lbs
box jumps x 9 20/24"
Rest 3 minutes.
60 sec chest to wall hold or, on a 60 sec clock, accumulate as many seconds of a free standing handstand as possible.
Rest 3 minutes
Repeat
10 min of joint prep
A1. rear support hold x 60 sec
A2. Front support hold x 60 sec
A3. Ring support hold x 30 sec.
3 sets
Rest 100 sec after A3.
FLUX BLEND
A. Accumulate 20 reverse vaults (10/side)
B. Accumulate 16 Lache to forward rolls (make sure you switch sides on your roll).
C. Wrap to wrap step x 2/direction x 5 sets; rest 60 sec.
FLUX CROSSFIT
A. AMRAP in 3 minutes:
hang power clean x 3 85/125 lbs
Push Press x 6 85/125 lbs
box jumps x 9 20/24"
Rest 3 minutes.
60 sec chest to wall hold or, on a 60 sec clock, accumulate as many seconds of a free standing handstand as possible.
Rest 3 minutes
Repeat
Thursday, January 28, 2016
JOINT PREP/MOVEMENT WORK
A1. FLUX BLEND AND FLUX CROSSFIT
Back Squat @ 00x0 x 10-12 reps x 4 sets; rest exactly 90 sec. All sets at same weight.
A2. Rope climbs
straddle rope climbs - 1 rep
eccentric straddle - 3 eccentrics
feet - 1-2 reps (note- in order to overload this you will have to be willing to do partial reps)
On back x 4-5 reps (how does it compar to the last cycle)?
rest exactly 90 sec.
A3. Forward rolls on rings x 2-5 reps
ring dips @ 20x1 x 4-5 reps (must have a 1 sec support hold at the top. Absolutely no kip).
bar dips @ 20x1 x 2-3 reps
push ups @ 21x1 x 5-7 reps
Rest exactly 90 sec.
4 SETS
FLUX CROSSFIT
B. 4 Rounds for Time:
Snatches (full) x 5 95/135 lbs
kipping chest to bar pull ups x 10
double unders x 25
FLUX BLEND
B. Rowing Sprints
30 sec on/ 30 sec at 50%
10 sets
rest 10 min
repeat
A1. FLUX BLEND AND FLUX CROSSFIT
Back Squat @ 00x0 x 10-12 reps x 4 sets; rest exactly 90 sec. All sets at same weight.
A2. Rope climbs
straddle rope climbs - 1 rep
eccentric straddle - 3 eccentrics
feet - 1-2 reps (note- in order to overload this you will have to be willing to do partial reps)
On back x 4-5 reps (how does it compar to the last cycle)?
rest exactly 90 sec.
A3. Forward rolls on rings x 2-5 reps
ring dips @ 20x1 x 4-5 reps (must have a 1 sec support hold at the top. Absolutely no kip).
bar dips @ 20x1 x 2-3 reps
push ups @ 21x1 x 5-7 reps
Rest exactly 90 sec.
4 SETS
FLUX CROSSFIT
B. 4 Rounds for Time:
Snatches (full) x 5 95/135 lbs
kipping chest to bar pull ups x 10
double unders x 25
FLUX BLEND
B. Rowing Sprints
30 sec on/ 30 sec at 50%
10 sets
rest 10 min
repeat
Monday, January 25, 2016
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Wednesday, January 27, 2016
Joint Prep and Movement Work
5 min of joint prep
rolling warm up
FLUX BLEND
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Cross Step to jellyfish
x 2/direction x 3 reps/side
rest 60-90 sec.
5 sets
FLUX CROSSFIT
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Row 2000 meters for time.
5 min of joint prep
rolling warm up
FLUX BLEND
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Cross Step to jellyfish
x 2/direction x 3 reps/side
rest 60-90 sec.
5 sets
FLUX CROSSFIT
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Row 2000 meters for time.
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
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
Monday, January 25, 2016
Joint Prep and Movement Work:
Testing- brachiation
rolling warm up - pike, straddle, butterfly, straddle up, roll to squat x 5 reps/each movement
Your goal at the end of the cycle is to get feet and hands back to floor. Following that, simply finesse the movements.
Muscle ups x 2-5 reps (development). Some of you should do 1/4 muscle ups x 4 sets; rest 3 min
A1. pulling x 4 sets
Ring rows x 4-5 reps @ 31x3
chin ups x 2-4 reps @ 31x1
pull ups x 2-4 reps @ 31x1
A2. Vertical pushingx 4 sets
chest to wall hspu x 2-4 reps
downward dog hspu x 2-4 reps
press x 4-5 reps @ 31x1
Rest 100 sec between movements
B1. Thrusters x 4-5 reps (heavy and unbroken)
B2. Easier version of pushing
chest to wall hspu (height) x 4-5 reps
downward dog hspu x 4-5 reps
press x 5-7 reps
Rest 60 sec between movements.
3 sets
Yes, you will be fatigued after the thrusters. Make sure you use your legs!
FLUX CROSSFIT
C. Thrusters x 30 sec AMRAP (lighter than B. Should get a minimum of 10 on your first set).
10 sec rest
kipping chin ups x 30 sec or ring rows
10 sec rest
3 sets
FLUX BLEND
C. plyometrics
you will need at least 4 objects (jump over or on the object). I reccomend that advanced jumpers use the taller vaults. Any variation is fine.
x 4 sets
60 sec rest
Testing- brachiation
rolling warm up - pike, straddle, butterfly, straddle up, roll to squat x 5 reps/each movement
Your goal at the end of the cycle is to get feet and hands back to floor. Following that, simply finesse the movements.
Muscle ups x 2-5 reps (development). Some of you should do 1/4 muscle ups x 4 sets; rest 3 min
A1. pulling x 4 sets
Ring rows x 4-5 reps @ 31x3
chin ups x 2-4 reps @ 31x1
pull ups x 2-4 reps @ 31x1
A2. Vertical pushingx 4 sets
chest to wall hspu x 2-4 reps
downward dog hspu x 2-4 reps
press x 4-5 reps @ 31x1
Rest 100 sec between movements
B1. Thrusters x 4-5 reps (heavy and unbroken)
B2. Easier version of pushing
chest to wall hspu (height) x 4-5 reps
downward dog hspu x 4-5 reps
press x 5-7 reps
Rest 60 sec between movements.
3 sets
Yes, you will be fatigued after the thrusters. Make sure you use your legs!
FLUX CROSSFIT
C. Thrusters x 30 sec AMRAP (lighter than B. Should get a minimum of 10 on your first set).
10 sec rest
kipping chin ups x 30 sec or ring rows
10 sec rest
3 sets
FLUX BLEND
C. plyometrics
you will need at least 4 objects (jump over or on the object). I reccomend that advanced jumpers use the taller vaults. Any variation is fine.
x 4 sets
60 sec rest
Monday, January 18, 2016
Sunday, January 24, 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 @ 95/135 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.
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 @ 95/135 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.
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