CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4′ Gym Runs
THEN
Double Under Skills & Drills :30/:30
– Regular Single Unders
– Power Jumps
– single, single, Double
– single, double, single, double
– double unders
– Triple Unders???
THEN
Kipping Pull Up Skills & Drills (3 – 5 Reps each)
– Shoulder retraction
– Active shoulder, push-pull (hollow body, superman)
– Push-pull w/ Knee raise (loading hip)
– Hip Pops on floor
– Attempt kipping pull up
– Work Push off into hollow body position into the next kipping pull up (stringing them together)
Metcon
Metcon (No Measure)
Partner WOD: 20 Minute AMRAP
1000m Row
30 MB Cleans (25/20lbs)
100 DU’s
30 MB Partner Side Throws (10lbs)
Core
AB Workout – 5 Rounds of 1:00 work/1:00 rest
– :10 Hollow body hold, :05 rest
– 10 V-Ups, :05 rest
— Repeat for 1 Minute, then rest 1 Minute
Cool Down/Stretch
spend 1-2 Minutes in Cobra after ab circuit
THEN
stretch everything…..