CrossFit Nucleus, CrossFit Nucleus – CrossFit
1 Leg RDL w/ high kick
Spiderman Lunge w/ Twists
Skipping Leg Kicks
20 Hinged forward skiing arms (straight back, tight core, and twist)
10 PVC Pass Throughs
10/10 PVC Halos
10/10 Iron Cross
10 Rolling Sit-Ups
10 Push Ups
5 Downward Dog w/ Cobra
10/10 Sling Shot
10 Band Pull Aparts (red)
Coach up Ring Dips and DB Snatches
– Ramp up weights/ a few warm up reps
In Regionals the Time cap was 6 minutes but we will go for 10 minutes today. Break up the Ring Dips Smart, Small sets!
2017 Regional Event 2 (Time)
DB Snatch 80/55
6′ Time Cap
Heavy sets of 5 Thrusters (from rig or floor)
– shoot for at least 5 working sets
– dont be afraid to get heavy, NO Jerks
– Squeeze quads, stomach, butt and press after bar leaves the shoulders!
Thruster (5 x 5)
– Hollow body holds and Planks
– Side Planks
– Banded torso rotations anchored to the rig
Sure do some Biceps Curls too!!
Stretch your Chest, shoulders, all that fun stuff!