CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3′ AMRAP Burpees to 6″ target (pull up bar is fine)
-then-
6′ AMRAP
– 8 PVC Passthroughs
– 8/8 PVC Leg Swings
– 8 PVC torso twists
– 8 PVC Good Mornings
– 8 PVC OH Squats/Air Squats
Skills
Pull ups/Kipping Pull ups
EMOM Style :30-:40 Work/:30-:20 Rest (7-8 Minutes)
– Shoulder Retractions (2-3 Reps at time)
– Shoulder Retractions + Strict Pull Up (2-3 reps)
– Push Pull on bar (3-4 reps)
– Knees up (3-4 Reps)
– Hip Pops on Floor
– Kipping Pull Up (1-2+ reps)
– Push out from bar into next rep and string 2+ reps together
Medicine Ball Cleans EMOM Style
– Set up
– Straight Arm MB Deadlift
– Straight Arm MB Deadlift w/ Shrug
– ADD Elbows high and outside
– ADD getting to front rack w/ speed
– ADD Pulling into front squat as you front rack (full movement)
Metcon
Metcon (No Measure)
28′ AMRAP
400m Run
40′ Inch Worm
10 MB Cleans
:60 Plank w/ Weight (45/35)
Cool Down/Stretch
5-6 Minutes minimum stretch or smash something with a purpose
