CrossFit Nucleus, CrossFit Nucleus – CrossFit
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*