JOINT PREP and MOVEMENT WORK 5 min of joint prep

Brachiation work

*Beginner/Intermediate: * A Passive hang - accumulate 2 minutes is as few sets as possible.

B1. 6-10 arch scap pullings with 3 sec hold x 2 sets

B2. 30 sec of continuous protraction push ups x 2 sets

Rest 60 sec after B2.

C.Banana swing x 30 sec x 1 set

*Advanced: *

A. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set

B1. 1 arm active arch scap pull in x 5 reps x 3 sets with 3 sec hold in active position. x 2 sets

B2. 45-60 sec of continuous protraction push ups x 2 sets

Rest 60 sec after B2.

Flux CrossFit/Flux Blend

A. Push/split jerk:

Every 45 sec, do 3 jerks @ approx. 10-20 kg under your max of your clean and jerk. x 8 sets

Bonus Rounds: 5 reps for an additional 3 sets.

B.* Flux CrossFit* 10 Rounds for Time: Kipping Pull ups x 5 Double Unders x 20

B. Flux Blend

AMRAP 1 arm lizard push ups in 7 minutes. Only quality reps.

C. QM gallop x 3-4 into front roll into back roll x 2/side x 3 sets

NOTE: if this is too challenging work only on gallop into front roll.

JOINT PREP and Movement Work 5 minutes of Joint Prep - head to toe

A1. Finger Tip Push ups x 10 reps

A2. Stick jump x 5/direction 3 sets

NOTE: if you cannot do these, I want 10 challenging box jumps. Make every rep as efficient as possible, starting with a soft landing.

B. Podkatchka A1. Dips - ring dips x 5-7 @ 20x1

bar dips x 5-7 @ 20x1

bench dips @ 51x1 x 8-10 reps

A2. Pull ups @ 30x1,

Chin ups @ 30x1,

banded chin ups @ 30x3 x 5-7 reps

A3. Strict Toes to Bar @ 3113 x 4-7

A4. Iso tuck planche hold x 15 sec or planche lean x 15 sec

A5. muscle up transitions x 10 reps, false grip hang x 15 sec or 2 sets of 5-7 sec holds.

A6. hspu x 5-7 reps, ddhspu on box or on floor x 5-7 reps, push ups x 7-8 reps (we did push ups last monday but less volume. You might have to increase the angle).

A7. shoulder taps x 30 reps (Quality)!!!! Rest 90 sec between movements. After each cycle rest 3 minutes. 3 sets

NOTES: A2. pulling - please do ring rows 7-8 ring rows if you cannot hold yourself for 10 sec over the bar. 31x3 A3. Not even close to a strict toes to bar? stahl bar hanging leg raises x 10 reps @ 30x3 A4. If you can't hold the position with the band, do leans. A5. Not ready for a false grip hang? 30-60 sec passive hold on rings

B.Take your 3 RM snatch and do 2 reps every 60 sec for 8 sets. If you are successful, go to 4 reps for 3 extra sets or until failure. See Wednesday, November 25, 2015 and for the following 3 Wednesdays.

If you are new to the snatch and new to strength training in general, please discuss with your teacher. Possible alternatives would be OHS and wall squats. High Volume.

JOINT PREP and MOVEMENT WORK A. 5 min of joint prep B. Hanging and Brachiating - Same as Tuesday

Flux CrossFit and Flux Blend

A. Every 90 sec: Wall walks x 3 reps Double Unders x 30 5 sets

B. Every 90 sec: Kipping Toes to Bar x 5-10 Push ups x 5-10

NOTE: the toes to bar and push ups do not need to be unbroken but it shouldn't take you more than 2 sets. If you do not have toes to bar please do stahl bar raises x 5 reps.

C. 500 meter row Rest 2 minutes 3 sets

JOINT PREP and MOVEMENT WORK Depends on OPEN workout

A1. Diagonal Stretch x 5/side with 10 sec hold on 5th rep. x 2 sets A2. ??

Maybe muscle up practice

B. CF OPEN 16.1

Flux Blend A. FIghting Monkey Tennis Ball x 30 sec x 3 sets

B1. Wall walks x 5 B2. skin the cat x 3 reps or back and forths x 6 reps B3. behind the neck press x 5-7 reps Rest 90 sec between movements 5 sets