CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run/2 Minutes Cardio Coaches Choice.
(2) Carioca
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/ high kick
(1) Burpee Long Jumps
(1)Knee Hug into Hip Flexor Lunge
(1) High Knees/Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Band Pull Aparts
10 – Band Pass Throughs
10 – Band OH Squats
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
5 – Sumo Stance Hamstring Stretch/+inch worm/+ 2 Push ups
– Arm Circles and Wrist Circles
Weightlifting
DB Bench Press 5 x 7
– Every 1:30
DB Bench Press (5 x 7)
Dumbbell bench press
Skills
Ring Muscle Ups 3-5 Reps each
– Tight Kip (hollow body – arch)
– Hip To Rings/Hip pops on floor
– Turnovers with feet on ground (rings about wiast height)
– Banded Seated Turn overs (toe rise, hip pop, fast turnover to bottom of dip)
– Attempt a Muscle up or 1 Warm up set of Muscle ups
Metcon
Metcon (Time)
5 Rounds for time:
5 Ring Muscle Ups
20 Box Jumps 24″/20″
*Sub MU with Bar or Burpee w/ Strict Push Up AND Jumping C2B as possible pull up
**20 Minute time cap**
Cool Down/Stretch
Have it your way!
