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
Warm-up
Barbell Complex (improv and get warmed up for the Hang Squat Cleans in the Metcon)
– RDLs, Presses, Hang Cleans, Front Squats/Back Squats, anything… start building up the Hang Squat Clean weight as well
– 6-8 Minutes getting ready for the metcon.
Metcon
Metcon (Time)
For Time:
12 Muscle Ups
12 Hang Squat Cleans 185/125
800m Run
12 Muscle Ups
12 Hang Squat Cleans 185/125
800m Run
12 Muscle Ups
12 Hang Squat Cleans
*40′ Time Cap
Accessory Work
if time allows bro out with Biceps and Abs
– Peg Board, barbell/Dumbbell Curls, Bar dips/triceps, Abs
Cool Down/Stretch
RECOVERY!!!
