CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Warm UP
– Mobility – Front Squat/Thruster
– Banded Super Front Rack :45 each side
– Banded Hamstring :45 each side
– Banded Hip Flexor Stretch :45 each side
Specific Thruster/Jump Rope warm up
– Primer 2 Rds: 2 thrusters + 10 DU’s
Metcon
22′ Time Cap – Open WOD 17.5 (not 40′ time cap), scale as needed)
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Weightlifting
After Metcon go 12 Minutes to build up to a 2 rep Power Clean
– Use up to 6 sets (think every 2 Minutes, but go when ever you are ready)
Power Clean ( build to heavy 2 rep)
Accessory Work
Gymnastics Stamina NOT for time:
5 sets:
10 Burpees
10 C2B/Pull Ups (Unbroken as possible)
– rest as needed after Pull ups but go right to the pull up bar after Burpees with a high heart rate and settle into a smooth set of 10 or so C2B
Cool Down/Stretch
Couch stretch/Twisted Lizard
Calf/Achilles stretch
Lat stretch