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