CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
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
Skills
Hand Stand Walk/Progressions (week 2 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
Handstand Walk (Max Distance)
Metcon
Metcon (Time)
5 Rounds:
30 Calorie Row
30 Box Jumps 24″/20″
*Thats high volume box jumps be smart and step down if you need too!
Cool Down/Stretch
– Supine twisted cross (low back/Glute)
– Calf/Achilles on Rig/Bumper plate
– Prone Shoulder Opener (chest/shoulder)