CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover symmetry – before class (2-3 minutes)
8′ Coaches Choice
Gymnastics
Strict HSPU progression, in order to progress to the next movement you must complete the prior with good form. If you are unable to progress stay with the movement you are capable of doing.
5 reps of each must be completed before progressing!
EMOM style work through the following…
1: Triceps Push Ups
2: Pike Push Ups
3: :30 HS Hold with feet on box (shoulders and hips stacked up as best as possible, straight line from hands to hips)
4: :30 HS on wall
5: Strict Ring Dips
6,7,8: Max Reps Strict HSPUs
Handstand Push-ups (3 x Max Reps)
Metcon
Metcon (Time)
For time:
800m Run
-rest 3 minutes-
800m Run
-rest 3 minutes
800m Run
-rest 3 minutes-
800m run
*during “Rest” complete 3/2 Rope Climbs
Core
L-Sit Practice
Cool Down/Stretch
Calf/Achilles
Hamstrings
Quads
Lats/Forearms
Core/Hip flexors