CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2 x 8 Reps PVC
Pass throughs, Leg Swings, Good Mornings, Side Bends, Torso Twists, OH Squats..
-Then-
5 Minute Gym Runs (coaches lead)
Skills
EMOM x 15 Minutes
1. 10-15+ HSPUs (Kip or Strict)
2. 10-16+ Pistols ( Assisted/Step Ups)
3. 30-50 DU’s (power Jumps)
Gymnastics
Strict Weighted Pull Ups 5 x 3
– Start from dead hang and pull your chin over the bar 3 times, add weight each set to establish a 3 Rep Max Weighted Pull Up.
– Negatives, BB Pull Ups, Ring Vertical Pulls
Weighted Pull-ups (5 x 3)
Metcon
Metcon (Time)
4 Rounds For Time:
10 Alt DB Snatches 70/50
20 Strict Push Ups
30 Abmat Sit-Ups