CrossFit Nucleus, CrossFit Nucleus – CrossFit
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.