CrossFit Nucleus, CrossFit Nucleus – CrossFit
Foam roll/Mobility anything you want before class.
A full class so be ready to move from piece to piece, doing new stuff, practicing skills, and a fun partner sprint/interval workout!
8′ Coaches Choice
Plyometric Circuit – 4 stations, :45 work/:15 Transition (3 round = 12 Minutes total time)
1: Ladder Drills (2 feet Laterally or Icky Shuffle, think quick feet)
2: PVC/Low Hurdles (goal is to rebound every jump)
3: Plate Runs (on and off the plate 10x with left foot leading, then switch… switch every 10 until time to switch drills)
4: Bench Lateral Jumps (hold body up with arms then spring your feet laterally over the bench, continue back and forth the whole time)
KIPPING (Pull Ups/T2b/Muscle Ups)
– Shoulder Retractions (2 x 5 reps)
– Static holds Hollow Body/Arch (2 x 3 reps each)
– Push Pull with Pause at each position (2 x 5)
– Controlled Push pull (2 x 5)
PARTNER Interval workout w/ 20′ time cap
8 Rounds each switching each round:
15/12 Calorie Row
5 Burpees over the Rower
*goal is for each partner to finish their round in less then :60, that gets us done around the 16′ mark. There is some built in transition time capped at 20′. Move as fast as you can, there is rest waiting for you!*
Stretch it out!