CrossFit Nucleus, CrossFit Nucleus – CrossFit
Crossover Symmetry before class (5 reps each movement)
*10 minutes coaches choice*
-include band pull aparts, spiderman lunge, lateral lunge, inchworms, HS kick ups, hip flexor lunge stretch
2018 Regional Event 3 – Hard time cap 13′ so scale accordingly or see where you stack up if you have this skills this one demands.
2018 Regional Event 3 (Time)
For time w/ 13′ Time Cap
9 Ring Muscle Ups
50′ HS Walks
36-45-54 Pistol Squats
50′ HS Walk
– Burpee C2B Pull Ups = Muscle Ups
– 3 Wall Walks = 50′ HS Walk
– Single DB Front Rack Step Ups 50/35 = Pistols
If you cap every 10′ = 1 Rep in HS Walks so each 50′ piece is 5 reps. Score will be 13:00 + how every many reps you left on the table.
Back Squat 5 x 4
– Every 2 Minutes
– Add weight each set to get AHAP while maintaining good form
Back Squat (5 x 4)
Coaches led stretch, this is important as we have another Regional workout tomorrow…. Hint: It’s a Sprint!!