CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
– MOBILITY – 4′
– Lat foam roll :60 each side
– Banded Shoulder Opener :60 each side
Weightlifting
Last week we Strict Shoulder Pressed this week we PUSH PRESS
– Coach it up: Push Press
THEN 5 x 3 Every 90 seconds w/1 second pause at top
Push Press (5 x 3)
Metcon
Go Fish (Time)
1000m Row
-into-
3 Rounds:
21 Deadlifts 135/95
15 Bar facing burpees
9 Push Jerks 135/95
Accessory Work
Stamina/Volume work:
5 rounds NOT for time:
50 Double Unders
15 HSPUs (or an unbroken set you can handle)
– Rest 1:00 –
Cool Down/Stretch
Over the next 7 weeks do not understimate the importance of spending 5-10 Minutes stretching and staying recovered so you can perform your best during the OPEN workouts on Friday/Saturdays.
