CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10′ Coaches choice

– Sling Shot, Low total rep wall balls (30 or so), Hip opener dynamic movements, BB Complex

Weightlifting

Back Squat

3-4 Ramp up sets

THEN

5 x 3 Back Squat Every 2 minutes

(3 Rep Max – lets go for it here. Use safety arms and spotters)

Back Squat (5 x 3)

Gymnastics

Metcon (Time)

STRICT Handstand Push Ups

15 Reps

rest :60

12 Reps

rest :60

9 Reps

rest :60

6 Reps

HARD 10′ time cap

(scale to elevated pike push ups, or DB Strict Shoulder press)

Metcon

Metcon (Time)

3 Rounds for time:

Round 1:

400m Run, 3 Ring Muscle Ups, 6 Pistols, 9 Box Jumps 24″/20″, 15 Thrusters 95/65

Round 2:

400m Run, 4 Ring Muscle Ups, 8 Pistols, 12 Box Jumps 24″/20″, 12 Thrusters 115/75

Round 3:

400m Run, 5 Ring Muscle Ups, 10 Pistols, 15 Box Jumps 24″/20″, 9 Thrusters 135/95

15′ Time Cap, scale accordingly. Everything should be basically unbroken here.

Cool Down/Stretch