CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Summer 2017 10′ Warm Up 2.0/run (No Measure)

10′ AMRAP – Move steady and get warmed up

200m Run

5 Rolling Sit Ups

10 Band Pull Aparts

15 Russian KB Swings 53/35

20 Air Squats

Weightlifting

Back Squats (2-3 Ramp up sets)

3 x 3 Working Sets (shoot to be between 80-85%1RM)

– Rest 2 Minutes each set

Back Squat (3 x 3)

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Skills

If there is time, work Muscle Ups

– Banded Turn Overs 4 x 2

– Hip to Rings 4 x 2

THEN

Strict Pull Up Work 5 sets E90Seconds (max reps strict)

– Pull Up, Chin Up, Ring Pull ups, Peg Board, Legless Rope Climbs

CASH OUT

Abs and Biceps/Triceps

Cool Down/Stretch

Effort.