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.
