10 min of Joint Prep and Elasticity Work

A. 5 min of double under practice

B. Every 90 sec, perform 3-5 perfect pushups. For advanced folks please do them either on the rings, or to make it more challenging, take one arm out to the side and return it (archer push ups) x 5 sets

C. 400 meter run

 25 air squats

 Rest 60 sec

 800 meter run

 25 kb swings 35/55 lbs

 Rest 2 minutes

 1200 meter run

 15 burpees

Joint Prep and Elasticity Work x 10 minutes

5 min of rolling warm up

Flux Blend and Flux CrossFit

A1. Strict Pulling Advanced: False Grip Ring Pull ups x 3-5 reps x 4 sets; rest 100 sec Intermediate: chin ups or pull ups x 3-5 reps x 4 sets @ 31X3, no band x 4 sets; rest 100 sec. Intermediate 2: Iso hold x 10 sec followed by a 15 sec eccentric plus 5 arch scap pull ins x 4 sets Beginner: strict line rows into supinated position x 7 reps @ 31X3 x 4 sets

A2. Strict HSPU Advanced: Depends on goals. More competitive for CrossFit? Kick up to handstand. If you do not have a full HSPU, do 1.1.1 x 4 sets; rest 100 sec Advanced with movement as your goal: chest to wall x 2-3 reps x 4 sets No full chest to wall HSPU? Do eccentrics x 1.1.1 Intermediate: DDHSPU x 4-5 reps Beginner: either protracted bent arm push ups x 7-8 reps or bear walk x 10 reps x 4 sets

Rest 100 sec

Flux CrossFit TESTING (not everyone will be testing).

For Time:

Kipping toes to bar x 25

ring dips x 10

double unders x 55

Kipping Toes to Bar x 15

Ring DIps x 7

Double Unders x 35

Kipping TOes to Bar x 10

ring dips x 4

double unders x 20

B. Every 3 minutes x 5 sets Ring Dips x 2-3 @ 31X1 Double Unders x 20-35 Kipping Toes to Bar x 5-10 (unbroken is what we are looking for)

Variations: Bar Dips x 3-5 reps or push ups x 7 30 sec of double under attempts or 50 single unders V ups x 15

NOTE: IF you are a hotshot at the ring dips, please do rings turned out dips @ 31X1

Flux Blend Every 3 minutes x 5 sets: Ring Dips (same as above) Step behinds x 4 reps (change directions) Breakdancing spin x 4 reps

5 minutes of joint prep and elasticity work. Be sure to get on the bars for some hanging

A1. wall walks x 4 reps x 2 sets A2. skin the cat Advanced: 3-5 reps @ 31x1 x 2 sets Intermediate: start from an inverted position and perform a 5-10 sec eccentric x 1.1.1 x 3 sets After your third rep, from a passive hang, perform a 5 arch scap pull ins, aiming to pull your toes off of the floor. Beginner: Same as intermediate unless you are not ready to be inverted. In that case, perform the arch scap pull ins on rings with a 3 sec hold x 5 reps

Rest 60 sec between A1 and A2.

*NOTE: I expect to see more progress on the wall walks this cycle. Do not underestimate the potency of this seemingly simple movement.*

B. Muscle Up and Support Hold Work x 2 sets Advanced: transitions only please. If you are doing training streams tomorrow, no dip x 3-5 spot is ok. Intermediate: support hold on rings. Absolutely no bend in the elbow. If your elbows are not locked out, you need a spot x 30 sec. Beginner: on bar x 30 sec. x 3 sets

Rest 100 sec between sets unless you are doing muscle up transitions, then rest a full 2 minutes.

C. Flux Blend

3 top outs on First, second or third wall

Note: if you are having trouble with the top out, or you can do it but it isn't very "clean" please use a box. If you are using a box, do 5 reps.

Kong Vault x 5 reps or monkey plant

Rest 100 sec between movements

3 sets

C. Flux CrossFit

3 Rounds for Time:

3 Top outs (See blend for details)

Sandbag thrusters x 10 weight TBD

KB Snatch x 12 35/55 lbs 400 meter run

-- Darci Anderson, Principal Coach and Director of Programming Flux School of Human Movement & Flux Kids Real. Honest. Strength.

Charity Marsh, Director of Business Operations and Finances Flux School of Human Movement & Flux Kids Real. Honest. Strength.

3424 13th Avenue Regina, SK

www.FluxRegina.ca http://www.FluxCrossFit.ca [email protected] 306-206-3589

JOINT PREP AND MOVEMENT WORK: 5 min of joint prep and elasticity work

A1. weighted shoulder dislocates on stomach x 10 reps plus 10 sec hold on last rep x 2 sets

A2. pass throughs on your butt x 10 reps x 2 sets

A3. QM gallop x 2 lengths x 2 sets

B. Flux CrossFit and Flux Blend Snatch - In 20 minutes: 1 set of 3; add weight

2 sets of 2; add weight

1 x 1; add weight

1 x 1; add weight

1x1; add weight

If mobility is an issue or you lack scapular stability, please work on OHS x 5 x 5 or wall squats

If you just need more practice on the snatch, 5 x 5.

C. Flux CrossFit

AMRAP in 8 minutes:

back squat x 9

double unders x 30

burpees x 7

NOTE: for the back squat weight, use your heaviest backsquat from the previous 3 weeks.

C. Flux Blend Front rolls x 10 reps

Back rolls x 10 reps

monkey plant x 10 reps

Rest 90 sec 3 sets If ready, try kong on second and or third set. If ready, do rolls on hardwood or black mats.