CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

(10 Minutes tops)

400m Run

PVC Work (1Round)

– 10 Pass Throughs

– 10/10 Leg Swings

– 10 Good Mornings

– 10 OH Squats

– 10/10 Twists

– 10/10 Side Bends

10 of Each

– Scorpions, Iron Cross, Rolling Sit-Ups, Lateral Lunges, Air Squats, Push Ups, Arm Swings F/B/Across

Skills

Muscle Up Work:

4 x 3 Ring Close Transitions (feet on ground if you need to)

-then-

4 x 3 Hip To Ring Kips

-then-

3 x 15 Second Lockout at Top of Rings (try to turn thumbs out a little bit)

If Muscles Ups are far away from you then lets work strength here with

4 x 5+ Strict Ring Pull Ups/Chin Ups

AND

4 x 5-10+ Strict Ring Dips/Ring Push Ups/Bar Dips

Metcon

A double Benchmark! Scale if you do not believe you can finish in under 10 minutes with ALL the work in this metcon!

Smooth consistent reps is the goal, you can do singles but should be able to still get a fast time doing so.

“Grace” 30 Clean and Jerks

-Rest 1 Minute-

“Isabel” 30 Snatches

RX+ 135/95

RX 115/75

Scaled 95/65 or Lighter

Grace + Isabel (Time)

In less then 10 Minutes complete the following:

“Grace” 30 Clean and Jerks

-Rest 1 Minute-

“Isabel” 30 Snatches

RX+ 135/95

RX 115/75

Scaled 95/65 or Lighter

Gymnastics

30 Muscle ups for time

or

Max MU’s in 10 Minutes

30 Muscle-Ups (Time)

30 muscle-ups for time
No more then 10 Minutes, If you do not complete all 30 just put 10:XX and in the XX how many reps you had left to complete.

Cool Down/Stretch