CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Station + Dynamic Warm Up (No Measure)
2 Rounds of the 3 following stations: (no breaks)
:45 Agility Ladder (Footwork, no jumps)
:45 PVC Hurdles (rebound Jumps)
:45 Plate Runs (Switch lead foot every :15)
THEN
(2) Carioca
(1) 1 leg RDL w/High kick
(1) Knee Hug into Hip Flexor Lunge w/ Twist and point
(1) Lateral Lunges
(1/1) High Knees/Butt Kicks
(1) Skipping Leg Kicks
(1) High Skips
10 Rolling Sit-Ups
10/10 Iron Cross & Scorpions
10 Push Ups
10 PVC Pass Throughs
10 PVC Overhead Squats
Skills
10-15 Minutes
Hand Stand Walking
(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
Handstand Walk (4 x max distance)
each foot is a rep, minimum 4 feet
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
20 MB Twisting Wood Chop (10lb)
20 MB To Toes (20/14lb)
80′ Farmers Carry 70/50 (Unbroken)
7/7 Lateral Push ups over plate
