CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ AMRAP

500m Row Buy in

-then DB Complex-

– 5 DB Hang High Pull

– 5 DB Power Clean from floor

– 5 DB S2OH

– 5 DB Front Rack Squats

– 5 DB Back Rows

– 5 DB Deadlifts

– 5 Rolling Sit Ups

– 5/5 Scorpions

RX Weight 50/35 (just get used to moving the DB weight that will be in the Open)

Weightlifting

Set Bar up on rig.

:45 Puppy Dog Stretch on BB on Rig

:45 Skin The Cat on BB on Rig

:45 Chest Stretch on BB on Rig

-then-

Push Jerks 5 x 5

-Every 2 Minutes

Right into Ring Dips 4 x Max Reps (:30 work)

– Every 2 Minutes

Push Jerk (5 x 5)

Ring Dips (4 x Max Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

17′ AMRAP

10 DB Burpee Ground to Overhead 50/35

15 Box Jumps 24″/20″

20 HSPUs

Cool Down/Stretch

Take 4-5 Deep Breaths for each stretch

– Calf/Achilles using the rig

– Banded Shoulder/Chest/Lat stretch on Rig (w/ or w/out bands)

– Yoga Shoulder Opener

– Puppy dog

– Banded Hip Flexor/Hamstring on Rig

– Laying Down banded straight leg pull over