CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8’ Coaches Choice
– Mobility –
: Banded lat stretch on rig
: Banded chest opener on rig
Skills
Kipping/Pull Ups
– Shoulder retractions (straight)
– Shoulder retractions back (where we maintain hollow body and push chest behind the bar and ears get behind the biceps)
– Hollow body push pull on rig (Maintain hollow body position, keep feet together)
– Hip Pops on floor
– Kipping Pull Up + Bench press out into Hollow body and pull into next Kip
Metcon
Metcon (AMRAP – Reps)
9′ AMRAP/Ladder
(3,3,6,6,9,9….)
Clean & Jerks 135/95
Chest2Bar Pull Ups
*Score = total reps
THEN at the 12:00 mark we start Metcon #2
Metcon (Time)
When clock hits 12:00 do 4 Rounds for time:
(8/8) 1-Arm OH Lockout Walking DB Lunges 50/35
(16) Alternating DB Snatches 50/35
****Both Heads of the DB MUST touch the floor Every rep****
**NO Dropping DB’s EVER**
*Score = Whatever the clock says BUT there is a time cap of the clock saying 20:00, any reps left you did not complete put those in the :00 Columns*
Accessory Work
Superset NOT for time:
4 x 5-10 Strict Ring Dips w/ 3 second hold locked out at top
4 x 12/10 Calories on the Bike (steady hard pace, not quite a sprint… Goal is under a minute though each time)
Cool Down/Stretch
Every thing Shoulder!
And posterior chain – Hamstrings, Glutes, Low Back
Also tomorrow we will need a FRONT RACK, stretch it big time if you need to! or even if you don’t need too…