CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Sling Shot + BB Complex Warm Up (No Measure)
2 Rounds as a class:
2:00 Gym Runs (get loose)
1:00 Sling Shot Lateral Steps
1:00 to complete the following BB Complex/6 reps of everything
– RDLs, High Pull
– Hang Clean and Press, Thrusters
– Bent over Back Rows, Back Squats
Gymnastics
Strict Pull Ups 4 x 10+/Max Reps
– Use bands or partner to get 10 unbroken reps
– You can sub in BB Pull Ups if you need to as well
– Start your set Every 2 Minutes
– Be ok with emptying the tank each set, and adding bands or help as needed from set to set.
Strict Pull Ups (4 x 10+)
strict pull ups
Metcon
30′ AMRAP
400m Run
5 Muscle Ups (ring or bar) – Sub 8 feet elevated ring rows
10/10 DB Step ups 35/20lbs to 20″ box
15 Burpees
Cool Down/Stretch
When in doubt Couch it out, Plus Lats for sure today.
Metcon (AMRAP – Rounds and Reps)
30′ AMRAP
400m Run
5 Muscle Ups (ring or bar)
10/10 DB Step Ups 35/20 to 20″ box
15 Burpees
*Sub 8 Ring Rows with feet elevated for Muscle Ups*