CrossFit Nucleus, CrossFit Nucleus – CrossFit


500m Row


10′ Dynamic Warm Up (No Measure)

10 Total Warm up minutes


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


Ring Muscle Up Basics/Drills

1- Big Kipping Swing on the rings (2×5)

– Hollow body/Arc positions, Keep feet together by holding a towel with your feet pinched

– Focus on squeezing your butt on the back swing and tightening your core/hips on the hollow body portion

2 – Seated Banded Hip to Ring (2×5)

– Think Raise your feet, then explode your hips to the rings and try to touch your hips on the rings (toe – Hip/pull)

– Start with your arms straight and your butt off the ground

3 – Archers with Rings in push up position (2×5 each side)

– To increase your strength of keeping the rings close to the body on the turn over you will start in the bottom of a push up position on the rings close to your body. You will then straighten your left arm out hold for a second then slowly bring it back in, then repeat on the other side.

4 – Ring dip starting with bottom pause (2 sets of 5 singles)

– Start in holding the bottom of a ring dip for 5 seconds and then strict press out of the bottom to finish the dip. Restart each rep for 5 reps each set, do 2 total sets (10 total reps, all singles)

– this should get you used to being strong on the turn over incase you have to fight to get out of the hole for your first Muscle Up or if you are fatigued.

5 – If you are feeling Froggy then go ahead and try one.

Either way, if you really want a Muscle Up you can utilize these drills EVERY WEEK (2-3 Days a week, before or after class whenever there is time) and I promise you it will start to work. Consistency is the key if you really want to achieve something. Practicing once a month or even farther apart won’t get you there, has to be weekly!!


Metcon (AMRAP – Rounds and Reps)


1000m Row (or 800m Run)

100 Double Unders (200 Singles)

50 Abmat Sit-Ups

50 Push Ups

*Every Rep and Every 100 Meters counts as a 1 rep.

Cool Down/Stretch

Cool Down #1 (No Measure)

Cool Down #1

– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)

– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder

– Twist shoulders to left, reach under left hand with right hand and grab left knee

– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder

– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder

(do the same thing to the other side)

I know it is wordy but just go through it word by word…. i’m sure we can figure it out

(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)