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.
