CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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)

Cool Down/Stretch