CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
800m Run
-then-
3 Rds:
10 Rolling Sit-Ups
5 Burpees
10 Push Ups
5 Squats
10 Scorpions OR Iron Cross
5 Downward dog to Cobra to Puppy Dog
(1 second at each position)
– then-
Improv PVC/Travelling Warm Up until everyone is finished.
MOBILITY=
MB w/ MB overhead Stretch
3-5 x 30 seconds
– Use light band for elbows if elbow extension is the problem.
Metcon
WOD:
5 Minute AMRAP
5 HSPUs
10 Box Jumps 24″/20″
-rest 3 Minutes-
5 Minute AMRAP
5 HSPUs
10 C2B Pull Ups
-rest 3 Minutes-
2 Minute AMRAP
Max Double Unders
**Scale as needed**
RX+ = HSPUs and Box “JUMPS”
RX = HSPU and Step Ups/Jumps
RX+ = C2B and HSPU
RX = Pull Ups and HSPU
RX+ = DU’s
RX = Jump Ropes (2feet)
Metcon (AMRAP – Rounds and Reps)
5 Minute Amrap
5 HSPUs
10 Box Jumps
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
5 HSPUs
10 C2B Pull Ups
RX+ = C2B
RX = Pull Ups
Metcon (AMRAP – Rounds and Reps)
2 Minute AMRAP
DOUBLE UNDERS
RX=Max Jump Ropes (2feet)
RX+ = Max DUs
Weightlifting
Push Press w/ 1 second pause at top
– build to a heavy 3 reps in somewhere around 5 sets
– Make sure to Pause
Push Press (5 x 3)
Cash Out
5 x Down and Back w/ Sleds
– Cycle through with 1-3 partners
– Try to use a little bit more weight then last thursday, even if it is only an extra 10LBS total.
– get down and back quick
– try to get done with this EMOM style or as close to it as possible
– I know it sucks, but it will make you BETTER!!!