CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ W-Pull Aparts/red band
+ Scap Push Ups
Gymnastics
Strict Gymnastics 2 parts:
Part A: Strict Pull Ups, 7 x 3 max weight
– every 90 seconds
Part B: Strict Ring Push Ups @21×1 (2 seconds down, 1 second at bottom, eXplode up, 1 second at top)
– 4 x 8-15 reps
– Every 90 Seconds
Strict Weighted Pull Ups (7 x 3)
Strict Weighted Pronated Grip Pull Ups
Strict Ring Push Ups (4 x 8+)
Strict Ring Push Ups. Hips and shoulders move up and down together and keep the body in a straight line.
Metcon
5 sprints, shoot for each round being less then 3 minutes, maybe even less then 2 minutes. Go Fast and use the movements accordingly.
rest should be somewhere between 2-3 minutes each set
Metcon (5 Rounds for time)
5 sets/rest as needed
20/15 Calories on Bike
10 Burpee Box Jump Overs 24″/20″
5 Bar Muscle Ups
*Scale MUs > 3 reps or 5 C2B Kipping Pull Ups*
– Each round for time
Go as fast as you can from the beginning! SPRINT
Accessory Work
5 sets each:
5/5 1-Arm DB Push Press hold for 1 second at top of each rep
5/5 1-Arm DB Back Rows
— Maybe sneak in some Curls after and some abs….