CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Fall Warm Up (No Measure)
400m Run
-then 2 Rounds of the following:
10 – Push Ups
10 – Sit Up to Straddle
10 – Alt Spiderman Lunges w/ twist
10 – Iron Cross
10 – Scorpions
10 – Air Squats
5 – Inch Worms into Cobra Stretch
-then 400m Run
-then
Samson Stretch
Kneeling Hamstring
Yoga Shoulder Opener
Couch Stretch
Calf/Achilles against Rig/Wall
Wrist/Forearm Stretch
Skills
Muscle Up Drills
1. Keep the Rings Close Transitions
– 4 x 3-5 Reps
2. 4 x 3-5 Reps of Ring Swings
3. 3 Attempts at Ring Muscle Ups, or 3 sets of Muscle Ups.
Gymnastics
Ring Dips, Bar Dips, Ring Push Ups, or Triceps Push Ups
Every 90-120 Seconds.
-Add Weight if you can still get at least 8 reps w/ weight.
Ring Dips (4 x 8+)
Metcon
If you can go Unbroken for 8-10 C2B Pull ups then do C2B instead of Pull Ups.
Metcon (5 Rounds for time)
5 sets of Every 4 minutes:
400m Run
10 Pull Ups
35 DU’s