CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2 Rounds, 1 Minute each station
– Sled (3 People alternating, light weight run across turf) Jumping jacks while waiting
– Agility Ladder
– 5 Bupees, 5/5 Scorpions each side
– Gym Runs (Jog, Carioca, Skips, Leg Swings, Lateral Lunges… No Stretching)
– Plank Hold on Elbows
Then – MOBILITY
– Puppy Dog :45
– Active Spiderman Lunge hold :45 Each side
Skills
Double Unders (:30 work, :30 Rest) (5 Minutes)
– Single Unders
– Power Jumps, no rope
– Power Jumps w/ Double tap on thighs, no rope
– Single – Double – Single – Double
– Double Unders
Ring Muscle Ups (10-15 Minutes)
SUPERSET first two strict movements EMOM
– 2 x 3-5 Strict Ring Pull Ups
– 2 x 3-5 Strict Ring Dips
EMOM
– 2 x 3-5 Kips on Rings (tight lines)
– 2 x 3-5 Banded Hips to Rings (toe lift, hip pop)
– 2 x 3-5 Banded Turnovers on rings (pull heels, pull heels, pull heels INTO a Sit-Up)
– 1 set of attempted Muscle Ups/smooth set of a few Perfect Reps 1-7 Technically sound Reps
Metcon
Short Metcon so push the pace, dig for unbroken and get right to work on next movement.
Metcon (Time)
6′ Time Cap
RX+
50′ HS Walk (25’+25′)
5 Snatches 115/75
50′ HS Walk (25’+25′)
4 Snatches 135/85
50′ HS Walk (25’+25′)
3 Snatches 155/105
RX
75′ Double OH DB Carry 50/35
5 Snatches 95/65
75′ Double OH DB Carry 50/35
4 Snatches 115/75
75′ Double OH DB Carry 50/35
3 Snatches 135/85
You Must Follow the bar down to the floor with your hands, no Ghost riding. We do NOT want the bars bouncing around while people are HS Walking. Thank You!
Cool Down/Stretch
really spend some time on the shoulders and all the connectors: Lats, Chest, Triceps, Forearms, Upper Back
