CrossFit Nucleus, CrossFit Nucleus – CrossFit


Tabata Mash Up: 3 Rounds = 7:30 (:20 Work/:10 Switch)

– Agility Ladder (icky shuffle)

– Lateral Hurdle Hops (2 feet)

– Plate Runs

– Band Pull Aparts

– Burpees


Week 3: Handstand Walk (let me know if we want to extend this another week or so. I have seen some serious Upside down gains past two weeks) Who has improved? Who is walking on their hands? Take a video and share in our Facebook group so we can see the progress!!

Hand Stand Walk/Progressions (week 3 of 3+)

10-15 Minutes

(Doing Cartwheels also help grasp understanding of loading your body weight on your hands upside down, use as needed)

3 x Wall Climb to 10 Shoulder taps/Hand lifts

3 x Kick Up to wall, hands a bit further away each time

– Learn Tuck and Roll and how to kick up and Safely exit a failed walk –

2 x 20-40 Feet Partner Assisted HS Walk

4 x Best attempt at HS Walk, OR Around the world on Box


We have worked on HS walking past 3 weeks lets try to use it a little bit.

Metcon (No Measure)


400m Run

8′-40′ HS Walk (2 matts up to 10 matts)

15 MB Cleans (20/14)

10/10 MB Twisting Wood Chops

***Substitute 5 Wall Walks for HS Walk if you can’t get 2 matts, also be smart as you start to fatigue. Feel free to switch to wall walks if you lose your shoulders so you don’t fall on your face!!***

Have a little fun here!

Cool Down/Stretch

Eat fresh!!!