CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
– 5′ Dynamic travel warm up
– Lat stretch & bully stretch on Rig
Gymnastics
Lets get upside down!! Handstand Holds/Handstand Push Ups
– Set up, execution, common faults (hands & head straight line, arch back, laying on the wall)
– Walk up Holds 2 x :10
– Kick Up Holds 2 x :30
– Shoulder Taps 2 x 10-20 taps
~~ Handstand Push Up (Set up/execution)
— From tripod progressions (falling into press)
Metcon
Metcon (No Measure)
No Measure Thursday
3′ Each Station x 2-3 rounds
(Depends on how much time spent on Handstands, either 24-36 minutes)
Station 1:
:30 Battle Ropes
10 Burpees
Station 2:
10 MB Up Down Slams 20/14
20 MB Wood Chops 20/14
Station 3:
10 Calorie Bike
15 Push Ups
Station 4:
30 Plate Runs 35/25
10 Plate G2OH 35/25
Cool Down/Stretch
stretch it all out