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
Weightlifting
2 Rounds BB Complex/5 Reps Each
– RDLs, High Hang Power Cleans, Presses, Back Squats
THEN
5 x 5 Power Cleans and Power Jerks (Drop and Reset)
– Start around 60%1rm (this will become a lung/heart thumper if you want it to)
– Every 2:30
– Get as heavy as possible, but really focus on moving perfect!
Power Clean and Power Jerk (5 x 5)
Power clean and power jerk
Metcon
Metcon (Time)
For Time:
1000m/850m Row
50 Thrusters 95/65
30 T2B
(optional if time allows – 15/10 Muscle Ups)
15′ Time Cap
You have to earn the Muscle Ups by finishing the other work before 15 Minutes. At 15 Minutes your workout is over, if you want to get through it, move faster!
Cool Down/Stretch
5-10 Minutes of Stretching + Progenex = Greatness!
Get Some!