CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ shoulder mobility/Scap activation band series
Gymnastics
Strict Pull Ups (if you are still working to improve these think about working strict pull ups during Ring Muscle Up Days in our next Cycle)
5 x 5 @1011 (control down, hold at top for full second)
– add resistance or help as needed (bands or toe assisted)
Metcon
*This is designed to be fast paced so pick movements/weights that are challenging but allows you to keep moving in order to get the proper stimulus.
For example: if you are only doing 1 or 2 HSPUs at a time then kicking down for 20-30 seconds you are not getting the workout you could be. Instead pick a movement you can do unbroken (at least to start) and then work on HSPU’s in Open gym or after class.
Metcon (AMRAP – Rounds and Reps)
Metcon Reset –
12 minutes total for reps
3 Hang Power Cleans
6 Handstand Push Ups
36 Double Unders
RX+ 155/105 & HSPUs
RX – 135/95 & Pike or Ring Push Ups
(If you go RX+ the HPCs should be unbroken each time you pick up the BB)
4′ AMRAP
REST 2:00
3′ AMRAP
REST 1:00
2′ AMRAP
**Start where you left off each time. Keep track of rounds and reps**
