CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
CFN Body Weight (No Measure)
2 Gym Runs (Down/Back,Down/Back)
10/10/10 3 Way Jumping Jacks
10 Push Ups
10 Rolling Sit-Ups to Straddle
5/5 Spiderman Lunge with twist
5 Toe Grab 2 Russian Baby makers
10 Squats
2 Gym Runs (Down/Back, Down/Back)
5 Burpees
5 Downward Dog to Cobras
5/5 Scorpion
5/5 Iron Cross
5/5 Lateral Lunges (stay in Heels)
5/5 Side Bends w/ Extended Arms
5/5 Palm to Palm
10/10 Bent over torso twists
Walking 1 leg RDL w/ High Kick
Long Jump length of Gym
*** Do Karaoke instead of Long Jumps***
Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale:
2:1 Burpee C2b/Pull Ups
Lighter WB’s or Air Squats
200 Jump Ropes
Weightlifting
Snatch Balance OR Overhead Squat work for 10 Minutes.
Snatch Balance (10 Minutes work)
Overhead Squat (10 minutes work)
Gymnastics
11 Minutes.
EMOM x 5: Strict HSPUs
rest 1 minute
EMOM x 5: Strict C2B/Pull Ups
-The Goal for both is total volume, not necessarily max effort every set. Try to accumulate the maximum volume between the 5 sets that you can.
