CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

6′ Dynamic Traveling Warm Up

4′ Agility Ladder/Low Hurdle/Plate run circuit

+ Banded Shoulder Mobility on Rig

Gymnastics

Strict Pull Ups

– w/Weight, w/Banded resistance

– Band assisted, partner assisted, toe assisted

– 5 sets of 5 reps

– every 2 minutes

– utilize different techniques for assistance OR resistance

Weighted Strict Pullups (5 x 5)

Strict Pull Ups (5 x 5)

strict pull ups

Metcon

each minute try to complete the work given. Scale as needed, don’t worry to much about rest time as long as you have time to get the work done at least through the first round.

Metcon (No Measure)

4 Rounds EMOM Style (Rx)(Scaled)

1) Calories on Bike (15/12)(12/10)

2) Burpee Box Jump Overs (8)(5)

3) MB Cleans (15)(10)

4) Double Unders (75)(:30AMRAP)

5) Sled Push (90/45)(45/25) (Max Distance in :40)

– 20 minutes of fitness –

Accessory Work

5′ EMOM – Strict HSPU Max Reps OR 5 reps of DB Shoulder press/push press

5 x 1 – Max Height Box Jump (use soft boxes or bumpers as needed incase you need to bail)

Cool Down/Stretch