CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
6′ Coaches Choice (sprint!)
– 3 Rds Fast: 2 Gym Runs (down, back, down, back) + 5 Burpees
(heart rate spike)
THEN Dynamic coaches choice
MOBILITY
– Banded Super Front Rack :60/:60
– PVC on Rower :60 ~~ PVC Pass throughs and Halos :60
Skills
Handstand Push ups from floor review
– Balance Tripod w/ knees staying in contact with legs
– Balance Tripod w/ Knees off the legs
– Extend legs into Press (top of push up position)
– Fire extend legs into OH/Press (ears are by the biceps, stay hollow)
(think Push Jerk, get there fast and land extended arms and ready)
Metcon
Metcon (Time)
For TIme:
30-20-10
Calorie Row
Lateral Bar Burpees
Thrusters 95/65
20:00 Time Cap (and start weightlifting piece at 20′)
Weightlifting
@20:00 from beginning of Metcon Begin the following
6 sets 1.1 reps – Squat Cleans
(think every 2 minutes)
*Score= Each set will be scored as (2 sets of 1 rep) since they are drop and reset, so your best weight you successfully dropped and hit again is your best set which will be (2 sets of 1 rep). If it was touch and go it would be 1 set of 2 reps.
Squat Clean (6 x 1.1)
Accessory Work
Practice L-Sits
Use Ski Erg or DU’s to jump HR if you want to
Cool Down/Stretch
Start getting ready for 19.2, stretch anything sore or any positions you need to improve… Get ready for anything.
