CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Foam roll ankles and banded ankle stretch
Skills
This piece is designed for Double Under Practice.
For three types of abilities.
1: You have Double Unders work for unbroken big sets for volume.
2: You can get a few. Find a rhythm/pattern that allows you to keep jumping for the work time. Try to find control that will make you better at DU’s
3: You’re still trying to get one. A few options: either spend the work time trying to get that first one, do power jumps with double hand taps on legs, or do slow single power jumps to work on getting your jumping ability better.
5 sets of :30 Work & :30 Rest
Metcon
Metcon (No Measure)
30′ AMRAP
2/3 Rope Climbs
500m Row
20 Push Ups
400m Run
20 Abmat Sit-Ups (GHDs)
**Mix it up here**
– Sneak in some GHD’s (pick your own reps that make sense for you)
– Do strict Chin Ups or Knees to elbows for Rope Climbs if you want something else
– You can sneak in some Ring Dips/Ring Push Ups if you want (we do have split jerks and shoulder to overheads tomorrow though so be smart)
Cool Down/Stretch
Stretch shoulders, chest, triceps, forearms, and calves
