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