CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Weakness Warm up? 5-6 Minutes
50-75 Burpees
Dynamic body weight
Coaches choice
Skills
Rope Climb Technique (this is Practice, we are not “Climbing” the rope we are practicing being more efficient with our feet placement, increasing coordination)
– 10 Straight leg climbs from the ground (start laying on back and pull up to standing on your feet keeping legs straight)
– 20 J-Hooks from box to standing
– 10 J-hook to standing plus 1 more J-Hook
Double Unders practice (:30 work/:30 Rest)
– NO Rope Power Jumps, tap hands on thighs in the air twice
– Rope Power Jump Single Unders
– Single, Single, Double OR Regular Single, Regular Single, Power Jump
– Double unders or NO Rope Power Jumps w/ thigh taps
Metcon
Metcon (No Measure)
30′ AMRAP
500m Row
400m Run
50 Double Unders
2/1 Rope Climbs(2 from floor straight legs)
Core
A. 5′ AMRAP 7 Unbroken T2B
OR
B. 125 Abmat Sit-Ups for time
Metcon (AMRAP – Rounds)
5′ AMRAP
7 Unbroken t2b
Metcon (Time)
125 Abmat Sit-Ups for time
Cool Down/Stretch
5-10 Minute Coaches led stretch