CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Shoulder activation/mobility
+ Wrist stretch
Skills
Ring Muscle Ups (practice/test 20-25 Minutes)
– Coach it up: set up, execution, common faults
– Progressions/Drills
THEN
3 x Max Reps/5 Reps OR 3 x your favorite Drill/Strict pull Ups/Chin Ups on Rings
– Every :90
Muscle-ups (3 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
10 Double DB Clean & Jerk 50/35
10 DB Step Ups 50/35 AT ANY Height
10 DB Up-Down Deadlift 50/35
Accessory Work
If you did not do them before metcon
Strict Pull Ups
OR
Straight Arm Lat Press down w/ bands & PVC
