CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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