CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 Coaches Choice*
– MU drills (shoulders), Rowing, Burpees
Skills
Ring Muscle Ups 2 x 3 Quality Reps
(Be honest and don’t go past the step you need to work on)
Ring Muscle Up Prerequisite: 4 STRICT Pull Ups, 4 STRICT Ring Dips
Drills
1: TIGHT Kip (hollow body to Arch on Rings/Bar) Initiate with Shoulders/Chest
2: Hip to Rings (use box on low rings if Step 1 isn’t controlled well)
3: Banded Transitions (slight toe lift, hip pop, fast sit up tucking heels under butt)
4: 3 Attempts at Ring Muscle up
5:(Optional) If it is stability/Ring Dip strength do 2 x 3/3 Archers (left, Right, Push Up = 1 rep)
Metcon
Metcon (Time)
Partner Endurance Row/Burpee
5 x 500m Row EACH Partner (total Row = 5K)
(do as many burpees as you can while your partner Rows)
2 Scores:
1 = Time you finish 5000m of Rowing as a Partnership
2 = TOTAL number of burpees completed as a partnership
Metcon (AMRAP – Reps)
Max Burpees w/ Partner
Skills
5 x 5 Kipping/Butterfly Pull Ups
– Be Smart and get better at the technique here
– this is Practice to be more efficient at Dynamic Pull Ups
– As always Having 4+ Strict Pull Ups is recommended before getting dynamic for any kind of Volume/Conditioning
– ALSO, a Strict Shoulder Press at around 60%/75% of your bodyweight for Woman/Men respectively would be a good thing to have a stronger shoulder girdle.
Cool Down/Stretch
– Banded Shoulder Stretches
– Banded Hamstring
– Banded Hip Flexor Stretch