CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/High Kick
(1)Knee Hug into Hip Flexor Lunge
(2) Carioca
(1) Lateral Lunges
(1) High Knees
(1) Butt Kicks
(3) Sprint/Fast Runs (dig through the middle)
(1) Walking Quad Stretch
Skills
Kipping pull ups technique:
1- Shoulder Retractions (10 reps)
2- Push / Pull on the bar (10 reps)
3- Knees up (10 reps)
4- Hip pops on Floor (10 reps)
5-single kipping pull ups (10 reps)
6- putting pull ups together
Metcon
Metcon (Time)
3 x 800m Run/2:00 rest
– 5 Minutes later –
3 x 400m Run/1:00 rest
Core
Focus on explosive speed:
GHD Sit-ups
3x(15) or 4x(8-10)
Cool Down/Stretch
6-10 Coaches lead
