CrossFit Nucleus, CrossFit Nucleus – CrossFit



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 (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.*


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