CrossFit Nucleus, CrossFit Nucleus – CrossFit
Steady 10′ AMRAP
16 KB Lateral Lunges
16 Band Pull Aparts (red)
16 Rolling Sit-ups into Stretch
5 HollowBody/Supermans on Rig
Muscle Up Drills (partner up and alternate sets)(20 Minutes)
1: 3 x 3 Jumping Muscle Ups w/ Negative
2: 3 x 3 Hip to Ring Swings (keep feet together as much as possible and focus on hollow body then hip pop to rings)
3: 3 x 3 False Grip Ring Row to belly
4: 3 x 3 Sit-Up Transition w/ feet on bench if possible (hip drive up, sit-up fast)
5: 3 x 3 Close Grip Transition strength builder (keep hands in contact with shirt)
If you think you are close to a muscle up spend the first 4-5 minutes giving it some hellish attempts. Hopefully the drills might help fill in the missing piece and allow you to get the almighty first Ring Muscle Up. After 5 Minutes spend the next 9 kicking ass and pushing the redline with Burpee jumping pull ups, wall balls, and Double Unders.
– Think 100 Power Jumps if you don’t have double unders and really work on getting a more powerful jump!
**If you know you did this metcon scaled and you have a score logged and want to try to beat it then go for it. If not scale the MU’s with Burpee Jumping C2B Pull Ups**
If you do the Scaled Games version then play with a few Muscle Up Attempts after the metcon once you catch your breath!!
Lets have a fun testing day here and hopefully get a Muscle up or two from some of you!!
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
50 Wall-Ball Shots, 20# / 14#
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
50 Wall-Ball Shots, 20# / 10#
*9 Foot Target*
Bench Press (4 x 5-8)
1:00 each stretch if time allows (:30 if tight on time)
1: Low Dragon
2: High Dragon
3: Kneeling Hamstring
4: Hurdler stretch leaning back (quad)
5: Hurdler stretch Leaning forward w/ opposite hand outside foot reaching forward
6: Puppy Dog Stretch (lats/shoulders)
**Switch to other side**