CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5 Minutes. (Cycle through following)
2 Gym Runs, Karaoke, High Knees, Butt Kicks, Leg Kicks, Lunge w/twist
-then-
EMOM x 9 Minutes
1. 30-50 Unbroken DU’s/Power Jumps
2.15-20 Strict Push Ups (Scale on Knees)
3. 30 Second Chin Up Hold/Supinated Ring Rows ( hold chin over the bar)
Metcon
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Scaled:
15 K2E, Hang Knee Raises, V-Ups
10 DL
5 Clean and Jerks
Gymnastics
EMOM x 6: HSPUs (strict to kipping)
– Try to add one more rep each round
– goal is total volume
– Strict the whole way if you can get 4 or more full range of motion strict HSPUs each minute
Handstand Push-ups (6 x reps)
Cash Out
Tabata Row for Calories
– 4 Minutes total time
-20 seconds work, 10 seconds rest x 8 Rounds
Metcon (Calories)
Tabata Row for Calories
8 rounds:
20 seconds work, 10 seconds rest
4 Total Minutes