CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Weakness Warm Up??
Metcon
6 Sets Every 90 seconds:
3 Gym Runs (down and back =1 gym run) As fast as possible (think 100-200m sprint, maybe not a 40 yard dash)
– run fast, be smart and don’t pull anything so ease into your “sprints” or “Hard Runs”
Skills
Rope Climb Skills
15 J-hooks from box to standing position (5 reps then switch until you get 15 total reps)
6 J-hooks + 1 climb with another J-hook (3 reps then switch)
Metcon
3 Rounds: :40 work, :20 switch/rest
– Battle Ropes
– Slam Balls/Tire Flips
– Plate Runs/Jumps
– Bike
– DU’s
– Sled
– Alternating V-Ups
– HS Hold
– Wall Sit w/ plate on lap (25lbs?)
*No measure*
Cool Down/Stretch
foam roll anything that has been bothering you and stretch it