CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
-Mobility-
– Banded Super Front Rack :60 each side
– Banded Hip Flexor Stretch :60 each sdie
Skills
Muscle Up drills Every :90/3-5reps 1 set each drill (total time = 6-8 Minutes)
Set 1: Hollow body-Arch Kip (on rings or bar)
Set 2: Banded Hip to rings
Set 3: Banded Turnover on rings (no dip needed)
Set 4: Ring Dips
Set 5: Do 2-5 Ring Muscle Ups (warm up set for workout)
Metcon
Warm up Thruster w/ Empty bar work (can do this in warm up to save time if you want)
Metcon (AMRAP – Reps)
2 Parts, Only score the 1st part below:
Part A = 11′ AMRAP/Ladder
2,4,6,8,10,12,etc…..
Ring Muscle Ups/Bar Muscle Ups
10 Thrusters every round 95/65
*Use Strict Pull Ups + Strict Dips (bar or ring) for Ring Muscle Up Substitute, keep rep scheme the same, Ring Rows + Push Ups work also
THEN
PART B = Starting at 15:00, 10′ EMOM
1: 60 Double Unders
2: 15 Abmat Sit-Ups (10 GHD Sit-Ups)
*You can Practice DU’s here for :40 or Power Jumps, try to avoid just regular low fast singles*
* Sit-Ups should be done in less then :30
SCORE = Total Reps for Part A
Part B is just to get extra work on DU’s and some core work.
Cool Down/Stretch
Spend some time here Smashing/Stretching big muscle groups OR Mobilizing poor positions you have (we will need a good front rack tomorrow)
