CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Dynamic Warm Up (No Measure)
10 Total Warm up minutes
BUY IN:
2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)
(2) Carioca
(1) Leg Kicks
(1) Lunge With Twists
(1) High Skips
(1/1) High Knees/Butt Kicks
(1) Lateral Lunges
(1) Skipping Leg Kicks
THEN AMRAP for Remaining Time:
5 Rolling Sit Ups w/ Big Stretch
5 Downward dog to Strict Push Ups
5 Kips on Pull Up Bar
5 PVC Pass Throughs
5 PVC OH Squats
5 Strict Pull Ups/Ring Rows
Skills
Rope Climbs (no more then 10′)
– 4 x 1.1 J-Hook from a box or standing position
– 3 x 2 J-Hook + 1 more J-Hook (starting to move up the rope, no jumps)
– 2 x 3 J-Hook (move up rope with no more then 3 J-hooks, work on coming down smooth)
Metcon
18′ EMOM
-then-
Immediately Max 400m Runs for remaining 30′ Time.
(just keep moving, even if you have to walk a bit)
Metcon (No Measure)
18′ EMOM
1 – 50 DU’s
2 – 15 Push Ups
3 – 2 Legless Rope Climbs
-THEN-
Immediately Max 400m Runs for remaining 30′ time.
*Scale as needed: regular rope climbs, limited height climbs, from back climbs, 10 ring rows/Chin ups/Pull Ups
Cool Down/Stretch
8-10′ Coaches lead
– start with banded elbow/wrist floss on rig
(Fingers towards rig, band on back of elbow, then bend-straighten-hold for 3-5 seconds-10 to 20 times)
