CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
-then-
MOBILITY
– Banded Ankle 1′ each side
– Sumo Squat Hold for 2′ OR (Pass the MB Game)
– Samson Stretch :30 each side
Weightlifting
SUPERSET – 6 sets, every 2:00-2:30
Back Squats (5 reps)
Strict HSPUs (more then last week, add deficit if you got 10+ on a majority of your sets)
Back Squat (6 x 5)
Handstand Push-ups (6 x Max Reps)
Deficit Handstand Push-ups (6 x Max Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
“Sore Eyes” 20′ AMRAP
20 Wall Balls 20/14
20 Plate Twists 35/25
20 Step Ups w/Plate OH Lockout 35/25 to 20″
20 Push Press 75/55
20/14 Calorie Row
Cool Down/Stretch
Foam roll quads/hip flexors (:30-:60 each side)
Foam roll Hamstrings (:30-:60 each side)
Banded samson stretch (:45-:60 each side)
Couch Stretch (:45-:60 each side)