CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Dynamic Warm Up (No Measure)
10 Total Warm up minutes
BUY IN:
2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)
(2) Carioca
(1) Leg Kicks
(1) Lunge With Twists
(1) High Skips
(1/1) High Knees/Butt Kicks
(1) Lateral Lunges
(1) Skipping Leg Kicks
THEN AMRAP for Remaining Time:
5 Rolling Sit Ups w/ Big Stretch
5 Downward dog to Strict Push Ups
5 Kips on Pull Up Bar
5 PVC Pass Throughs
5 PVC OH Squats
5 Strict Pull Ups/Ring Rows
Gymnastics
Every 90 Seconds (no more then :30 work)
– Max Strict HSPUs
– Do pike push ups on box, pike push ups on floor, or Seated double KB/DB Strict Shoulder press (5-8 Reps each set)
Handstand Push-ups (6 x max reps)
Metcon
Metcon (Time)
5 Rounds:
500/400m Row
20 DB Snatches 50/35
10 Burpees over the Rower
25′ Time Cap (Scale or go faster to get in the time cap)
Accessory Work
Either
(Long Version) – Iron Scap Crossover Symmetry
OR
(Short Version) – 3 x 15 Band Pull Aparts (As Slow As Possible, 3 second hold with arms wide end range of motion)
Cool Down/Stretch
Shooters Choice (ask coach if you don’t know)
Pick 3 Stretches and hold each one/side for :60-:90
