CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Before class – Foam roll quads :60 each side, AND Crossover Symmetry 7 rep activation

8′ Coaches Choice


:45 Banded Shoulder Opener on rig each side

:45 Saddle stretch/quads


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 (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)



Push Press 115/75


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