CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4 Minutes Rower. (keep heels on rower)
5 Minutes Traveling/Body Weight movements. (coaches Choices)
MOBILITY: (quick)
1. Twisted Lizard/Samson
2. Frog Stretch
Weightlifting
10 Minutes Each of the 2 Movements: Total time 20 Minutes of weightlifting.
3 Warm Up Sets w/ no more then 8 reps
-Then-
20RM Back Squat (Only 1-2 Attempts)
-then-
DB Push Press 4 x (5-8) @10X2
Back Squat (20RM)
DB Push Press (4 x 5-8)
2-Arm DB Push Press with lockout over head
TEMPO @10X2
– (this means hold top stretched position for 2 full seconds)
– drive through heels, tight dip, stretch and press
Metcon
20 Minute Cap
Metcon (Time)
2 Rounds for time:
ROUND 1:
40 Wall Balls (25/20lb) RX+, (20/14lb) RX
30 Burpees over the Bar
20 Overhead Squat 115/75lb RX+, 95/65lb RX
10 Muscle Ups (ring or bar)
– Rest 2 Minutes-
ROUND 2:
20 Wall Balls
15 Burpees over the Bar
10 Overhead Squats
5 Muscle Ups
**Scaled Muscle up is 2:1 Burpee C2B**
RX+ or RX requires Muscle Ups
Skills
EMOM Style 3-4 Rounds:
1. L-Sit 30 Seconds
2. Dip to Upper Arm Support (MU work)
3. Bear Crawl Walk/HS Walk