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