CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
General Warm Up (No Measure)
400m Run/500m Row
-Travel warm up-
Crawling Spiderman Lunge
Elevated Walking Samson
High Knees
Walking 1 leg RDL
Knee Hugs
Toy Soldiers/High Kicks
Walking Quad Stretch
Lunge W/ Twist
– 10 Arm Circles Forwards/Backwards, Across
– 10/10 Wrist circles both directions
– 5 bow and bends
– 2-5 “fast” runs, not Sprints
10 Push Ups (full Range of Motion)
10 Sit Ups To Straddle Stretch
10 Squats (mobility focus)
Skills
Muscle Up Progressions:
1. Rings Close 3 x 3-5 reps
2. Swing on rings if you can do Strict Pull ups – If Not Ring rows or Negative pull ups 3 x 5-10 reps
3. 2 x Muscle up Attempts
Muscle-ups (2 x max effort)
Gymnastics
4 x (8-10) – Add a few reps or weight from last week!
1. Ring Dips
2. Bar Dips
3. Ring Push Ups
4. Triceps Push Ups
Ring Dips (4 x 8-10)
Metcon
Metcon (No Measure)
EMOM – 3 Stations – 7 Rounds –
21 Minutes
Minute 1 – 10 Thrusters (75/55)
Minute 2 – 8 C2B + 5 Box Jumps
Minute 3 – 10 T2B + 20 DU’s
Core
50 Sit-Ups, 50 Leg Lifts, 50 1/2 Jacks