Call Us: 618-416-8677

4.11.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL

(1)Knee Hug into Hip Flexor Lunge

(1) Leg Kicks

(1) High Knees

(1) Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Kips on Pull Up Bar

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

10 – Push Ups

5 – Downward Dog to Cobra (1-2 Breaths each position

– Arm Circles and Wrist Circles

— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)
BB Complex 3 x 5 reps

– Good Mornings

– Presses (front or back)

– Squats (back or front)

Skills

HSPUs Drills and Skills (3-5 Reps each drill, low volume)

– Set up, Execution (strict/kipping)

– Pike Push ups, Elevated Pike Push Ups

– Regular Push Ups

Talk about Drills and test them out, don’t go to next one unless you can crush the one before it:

– Wall Walks (3-5)

– Shoulder Taps Facing wall (10-20)

– Kicking up into HS Holds (10-45 seconds)

– Kick up Shoulder Taps (10-20)

– Negative HS Push ups (take 3-5 Seconds to lower your head down to the floor, come off wall and kick back up for next rep)

– Assisted HS Push Ups (3-5, partner helps by pulling up the ankles

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Skills

EMOM style Ring Muscle Up Drills

– 1-2 Strict MUs

– 1-5 Kipping MU’s

– 1-3 MU Transitions

– Strict Ring Rows or Dips (whatever you need to get stronger with)

*the goal is quality work here, it will be a different amount of time for each individual.

Cool Down/Stretch

Spend 5-6 Minutes or more stretching.