CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

*** Foam roll AND/OR Crossover Symmetry before class starts***

Fall Warm Up (No Measure)

400m Run

-then 2 Rounds of the following:

10 – Push Ups

10 – Sit Up to Straddle

10 – Alt Spiderman Lunges w/ twist

10 – Iron Cross

10 – Scorpions

10 – Air Squats

5 – Inch Worms into Cobra Stretch

-then 400m Run

-then

Samson Stretch

Kneeling Hamstring

Yoga Shoulder Opener

Couch Stretch

Calf/Achilles against Rig/Wall

Wrist/Forearm Stretch

Gymnastics

Hand Stand Push UP progressions…

1. Hand Stand Hold 2 x 30 Seconds

2. Hand Stand Negative 3 x 3 Reps

3. HSPU w/ Assistance 2 x 3-5 Reps

4. Wall Walks 2 x 3-5 Reps

5. HS Wall Runs/ Shoulder Taps (facing the wall) 2 x 10-20 Reps

6. Strict HSPU 2 x Max Reps

Gymnastics

Toes 2 Bar Technique

1. Push and Pull Bar – Hollow Body/Superman

– Do on Bar and Floor/Rolls

2. Lift Knees while pushing bar

3. Push Bar, Lift Knees, Kick feet.

4. 3 x 5 Reps (as close as possible to T2B)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minutes AMRAP

5 – HSPU

10 – T2B

15 – Calorie Row

Scaled:

5 – Wall Walks/ Strict Push Ups

10 – Hang Knee Raises/ V-Ups

15 – Calorie Row

Core

Super Set, Rest as needed.

3 x 10-15 GHD Situps/Abmat Sit Ups

3 x 45 Seconds Planks