CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 Mintues Coaches Choice*
CFN CrossFit Warm Up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups to Straddle
Spiderman Lunge W/ a Twist
Pull-ups OR band pull aparts
Push Ups
Skills
Rowing Technique/Drills (5-6 Minutes)
– Legs, hips, arms, return arms, hips, legs
Metcon
3 x 500m Row (MAX EFFORT)
– Every atttempt should be a potential PR!!
– Every 5 Minutes (15′ total)
– GO FOR IT!! who has sub 1:30???
– Who has 3 sub 1:30 times??
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
Metcon
Skill/Volume EMOM 20 Minutes (5 sets each movement)
1 – 5 STRICT HSPUs
2 – 10 Kipping Pull ups (NO Butterfly)
3 – 5 High Box Jumps (resets/Step down, NO Rebounding)
4 – 10/10 Plate Torso Twists