CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Before: Crossover symmetry
8′ Coaches Choice
– MOBILITY –
Banded shoulder :60 both sides
Yoga Shoulder opener :60 both sides
Weightlifting
Strict Shoulder Presses
Empty Bar work 2 x 5 (coach it up) (think emom for these two sets)
THEN
5 x 4 reps Every 90 Seconds of Strict Shoulder Press @10×1 (this means hold for 1 second at top and control it down)
Shoulder Press (5 x 4)
Metcon
Metcon (Time)
For Time:
21-15-9-15-21
American KB Swings 70/53
HSPU’s
(50 Double Unders each round)
12′ Time Cap
*Don’t make it a HSPU skill session, you can either use less reps if the volume is just too much, Open up each round with as many as you can then switch to a Pike Push Up, or modify the movement all together and work HSPUs after the Metcon.
*Be sure to preserve Intensity, that is why it is a 12′ time cap… Most people who truly RX this should be at most 3 sets during ANY HSPU set.
Accessory Work
Hip Extensions on GHD (coach it up)
4 x 10 Hip Extensions w/ 2 second pause at top, add weight if possible but maintain control
Cool Down/Stretch
Seated Hamstring
Yoga Shoulder opener
Calf/Achilles on wall/bumper/rig