Call Us: 618-416-8677

7.5.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Crossover symmetry – before class (2-3 minutes)

8′ Coaches Choice

Gymnastics

Strict HSPU progression, in order to progress to the next movement you must complete the prior with good form. If you are unable to progress stay with the movement you are capable of doing.

5 reps of each must be completed before progressing!

EMOM style work through the following…

1: Triceps Push Ups

2: Pike Push Ups

3: :30 HS Hold with feet on box (shoulders and hips stacked up as best as possible, straight line from hands to hips)

4: :30 HS on wall

5: Strict Ring Dips

6,7,8: Max Reps Strict HSPUs

Handstand Push-ups (3 x Max Reps)

Metcon

Metcon (Time)

For time:

800m Run

-rest 3 minutes-

800m Run

-rest 3 minutes

800m Run

-rest 3 minutes-

800m run

*during “Rest” complete 3/2 Rope Climbs

Core

L-Sit Practice

Cool Down/Stretch

Calf/Achilles

Hamstrings

Quads

Lats/Forearms

Core/Hip flexors