CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Before class – Foam roll quads :60 each side, AND Crossover Symmetry 7 rep activation
8′ Coaches Choice
MOBILITY
:45 Banded Shoulder Opener on rig each side
:45 Saddle stretch/quads
Skills
Ring Muscle Ups (strenght OR Conditioning)
– either build the strength if we lack that to complete a MU
-lets work the transition if we have the strength but can not turn over (5+ Strict Pull Ups, 5+ Strict Ring Dips)
– Pick a sustanable rep scheme to hold on EMOM style to build up some volume on the rings (1-5+)
EMOM – x 5 sets
Pick one of following:
– 1-5+ Ring Muscle Ups
– 2-3 Banded Transitions
– 3-5+ Strict Pull Ups w/ Band
Muscle-ups (5 x Max Reps)
Metcon
Metcon (Time)
For time:
3 Rounds:
21/15 Calorie Bike/Ski/Row
7 Pull Ups
7 T2B
7 C2B
(goal is to do as many of the 21 reps without dropping form the bar, pick a rep count to get to and go for it every round)
THEN
21-15-9
Push Press 115/75
Burpees
Cool Down/Stretch
2:00 Foam roll each Lat
1:00 Banded Lat stretch on Rig
1:00 Seated saddle with Arm across front/rear delt stretch
