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!!!