CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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