CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
General Dynamic
2’ Row
1 Round/7 Reps each movement Hip Halo/Sling Shot Activation as a group
2’ Row
– Carioca
– leg kick w/back swing
– Spider-Man Lunge w/Twist
– 1-leg RDLs/Seasaw walks
Then
8 each: Rolling Sit-Ups, Iron Cross, Scorpions, down dog push ups
Then
Empty Bar prep for Metcon:
2 rds:5 Reps each: Hang Power Clean, Front Squats, S2OH
Then
Prep gymnastics movements for Metcon: Kip, HSPU/Pike, T2B/Hang Knee Raise
Metcon
2 part Metcon:
Part 1: Conditioning
Part 2: Heavy Lift under fatigue (be smart, focus on dialing in technique more then ever)
Being strong is good, being strong when tired is better.
Try to get 3-6 good attempts depending on how high your PR is. The higher your PR the more attempts you should shoot for.
Ocho Chipper (Time)
Part 1:
RX+
15/10 Bar Muscle Ups
30 Hang Power Cleans 135/95
30 HSPUs
30 Front Squats 135/95
30 Toes to Bar
30 Shoulder to Overhead 135/95
RX
30 Pull Ups
30 HPC 105/75
30 Strict Burpee push up w/ jump to pull up bar
30 Front Squats 105/75
30 Hang Knee Raises
30 S2OH 105/75
Metcon (Weight)
Part 2:
With time remaining of a 30’ clock: 1 Rep Max Clean & Jerk
– Power or Squat Clean
– push press, push jerk, or split jerk
Aim to get 3-7 attempts after the conditioning piece. Do as many lifts as you can though in the time remaining: Strength is the focus so if you have the time rest a bit between attempts.