CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds:
20 Jumping Jacks
15 Band Pull Aparts
10 Rolling Sit-Ups
5/5 Lateral Lunges
5.4.3.2.1 Wide stance walk out Push Ups
Skills
Double Under Practice/Stamina :30 work/:30 Rest
– Regular Single Unders
– Power Jumps
– single, single, Double (find a pattern you can sustain)
– Single, Double, Single, Double (tighten up your sustainable pattern by eliminating one single under)
– Try to string Double Unders together or repeat previous step if your pattern is not a single-double yet.
– Try Triple Unders.
Kipping Pull Ups
– Shoulder Retractions (5 Reps as class)
– Push – Pull On bar (5 Reps as class)
– Push – Pull Knees to chest ( 5 reps as class) (coach up how that is basically your T2B Kip, just snap feet up)
– Hip Pops on floor (5 reps as class)
– put it all together for 1 Kipping Pull Up
– Press into a second rep, and 3rd and 4th
Metcon
Metcon (AMRAP – Rounds and Reps)
30′ AMRAP
800m Run
25 T2B
25 HSPUs
*Scale today is V-Ups and chest to deck Push Ups (no worm)
Accessory Work
Here’s to a stronger Grip!!!
4 Minutes Max Distance Farmers carry 70lb KB in each hand for the guys, and 53lb KB in each hand for the ladies! Good Luck
Metcon (Distance)
4 Minute AMRAP – Max Distance KB Farmers walk 70/53
– Use cards, from the Rig to the turf is roughly 40 feet, each mat is 4 ft wide.
Cool Down/Stretch
1 – Cobra
2 – Samson/Hip Flexor
3 – Yoga Shoulder Opener
4 – Lat on Rig
5 – Calves/Achilles on wall/rig
