CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Double Under Practice/Drills
4 x Every 90 Seconds, work for :45 or 60 DU’s
– Power Jumps, (1-1-2), (1-2-1-2), DUs
Kipping Progressions (partner up, alternate sets)
2 x 5 Shoulder Retractions
2 x 5 Push – Pull (hollow body – Superman)
2 x 5 Pull – Push – Lift Knees/Load Hip
2 x 5 Hip Pops on floor
2 x 5 Good Kipping Pull Ups
— (throw in Butterfly sets on last section if you can do 10+ Smooth Unbroken Kipping Pull Ups, If not it would be more beneficial to continue working on your kipping pull ups)
2 x Max Reps (5+) Strict Pull Ups or Negatives
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
3 Minutes Max Calorie Row
– 2 Minutes Rest –
2 Minutes Max Burpees
– 1 Minute Rest –
1 Minute Max DU’s
– 1 Minute Rest –
30 minutes total/10 Minute rounds
– Score each round as 1 total number (FGB style) then for the 1 minute rest after DU’s put that number in a note in your phone and start over from 0 the next round.
Cool Down/Stretch
1 Minute Each
– Low Dragon Left & Right (ankle/Calf-trail leg hip flexor/quad)
– Double Pigeon Left & Right
– Supine Extended leg AND Twist Left & Right (hamstring/low back)
——-^^ Do :30 Ext. Leg :60 Twist both sides^^—–
