CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
– Shoulder activation & Lat stretches
Gymnastics
SKILL: Kipping Pull Ups & Butterfly Pull Ups
– Prerequisites: Strict pull up strength, control on pull up bar
– Set up, Execution, Common faults
– Shoulder initiation & control
– Hollow body/Superman
– Hip pops on floor/ hip pops on bar
– Horizontal pull versus Vertical pull
– Bench press away into Hollow body to begin the next rep
THEN
4 x 5-8 Kipping Pull ups, Every 1:30
DEMO Butterfly Pull Ups and quickly go over technique
– Those who are really good with Kipping can practice Butterfly for their 4 sets
Or 4 x 5+ Strict pull ups Band/Toe Assisted
Metcon
Metcon (Time)
For time with 20 Minute Time Cap
1000m Row
40 Burpees over rower
500m Row
20 Burpees over rower
250m Row
10 Burpees over rower
250m Row
20 Burpees over rower
500m Row
40 Burpees over rower
1000m Row
50m = 1 rep
If you are not finished your score would be 20:XX
– Count the reps you had left to complete and put them in the seconds column.
Cool Down/Stretch
Stretch/Foam roll/Lacrosse Ball
– Shoulders, Lats, Chest, Arms