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