CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
15′ AMRAP
Buy In: 600m Run/750m Row
10 Rolling Sit-Ups
10 Lateral Lunges
10 Ring Rows
10 Empty Bar Good Mornings
10 Empty Bar Press and stretch
10 Empty Bar Back Squats
5/5 Spiderman Lunge With Twists both sides
5 Kips on Pull Up Bar
Metcon
Metcon (AMRAP – Reps)
Partner Metcon: (each person will do 3 Rounds each)
Alternate between partners from movement to movement with 1 person working whilevthe other rests/counts:
*it will look like this
1′ Max rep Back Squats 135/95 (from Floor)
1′ Rest (Partner 2 doing Squats)
1′ Max Rep C2B Pull Ups
1′ Rest (P2 doing C2B)
1′ Max Rep Power Cleans 135/95
1′ Rest (P2 doing Cleans)
Score is TOTAL Reps between both partners so just keep a running number to make it easier or type it in your phone after each working minute.*
Skills
Muscle Up Drills (choose what best fits you in order to get some work in)
EMOM Style to failure w/ at least 4 sets.
1-3 Strict MUs
2-5 Kipping MU’s
2-5 MU Transitions/hip to ring swings
5-8 Strict Ring Pull Ups
5-8 Strict False Grip Ring Rows
*if you can do strict round 1 then fail round 2, go to kipping until failure*
*If you want to work fatigued volume then go Max Reps each round, finish up with Strict Ring Pull Ups if you start failing in set 3-5 to get a bit more pull work in*
– Getting better on RINGS is the focus here, not Bar.
Muscle-ups (EMOM max reps)
Cool Down/Stretch
Banded Lat on Rig (:60+ each for all stretches)
Banded Shoulder on Rig
Chest on Rig
Banded Hamstring on Rig
Banded Hip Flexor on Rig
