CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Wrist mobility
+ OH mobility
Skills
Hand stand walking
– set up, execution, progressions, alternative movements
THEN
3 x :45 Max Distance HS Walk
OR
Bear Crawl/Around the worlds/2-hand DB OH Walk AHAP
Rest 1:15
(every 2 Minutes start set)
*In order to score your distance you must be able to travel 8′ at a time or (two matts) with control, no kicking up and hoping not to fall to cover distance. Controlled walking is the goal here, or use a progression/alternative movement.
Handstand Walk (3 x max distance)
Metcon
Metcon (Time)
2 Rounds for time:
400m Run
30 – 1-Arm DB Box Step Ups
400m Run
30 – 1-Arm DB Hang Clean & Jerk
400m Run
30 – 1-Arm DB Power Snatch
**DB = 50/35
**box height = 24″/20″
Accessory Work
4 sets:
12 DB Curls
12 Band Pressdowns
12 Banded Upright Rows (stand on band hip with apart then pull hands up to top of Sumo Dead Lift High Pull Position and control back to hips)