CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5 Minute Travel Warm Up
– finish with 30 seconds “Sprints”
Skills
3 sets not for time:
(12-15) Kipping HSPUs
(50) – DU’s
(3-6) Bar Muscle Ups
Scaled Options:
– Pike, Push Ups
– Power Jumps, Single Unders
– Strict Pull Ups, Negatives, BB Pull Ups, Ring Rows
Gymnastics
Muscle Up Drils
– Banded sit throughs 4 x (3-5 Reps)
OR
Ring Rows 4 x (8-10)
Metcon
With a running clock do the following 3 metcons starting at 0:00, 8:00, and 16:00
Metcon (3 Rounds for time)
WOD 1:
500m Row
10 Power Snatches (RX+ 135/95) (RX115/75)
10 MUs (rings or bar)
WOD 2:
500m Row
30 C2B
15 S2OH (RX+ 135/95, RX 115/75)
WOD 3:
500m Row
25 Burpees over rower
20 C2B/Pull Ups
10 MU’s/C2B
***Scale as needed***
Cool Down/Stretch
TOP 3:
1. Banded Lat/Shoulder
2. Banded Chest/Shoulder
3. Saddle stretch
Runner ups:
– Low Dragon
– Figure 4