CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

6′ Coaches Choice – Dynamic travel/body weight (Spike heart rate and get loose quick)

– MOBILITY –

– :45 Yoga Shoulder Opener each side

– :45 Banded Super Front Rack

Weightlifting

A little Press Endurance plus Double Under Stamina

4 Sets: 2:00 Work, 1:00 Rest

Bench Press Max Reps (at least 8 reps) (Think Body Weight/70%)

12 Strict Push Ups

Max Double Unders with time remaining

Metcon (4 Rounds for reps)

Max Bench Press + Max Double Unders

(add up each round)

Metcon

Metcon (Time)

For Time: with 35′ Time Cap

800m Run

100ft Farmers Carry 70/50

50 Burpees

100ft Farmers Carry 70/50

800m Run

100ft Farmers Carry 70/50

50 Burpees

100ft Farmers Carry 70/50

800m Run

*Goal for run is sub 6 minutes each time so choose an appropriate distance*

*Burpee goal is to do at least 10 a minute so choose an appropriate rep count to keep you under 5 minutes of burpees at a time*

*Shoot to go unbroken on the Farmers Carry so choose an appropriate weight to allow that to happen*

Cool Down/Stretch