CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
– Dynamic/cardio + below
– MB Clean & Slams, Lunges, Line Jumps, Roll Sit-Ups, Down Dog/Cobras, Band Pull Aparts, Strict Pull Ups, Push Ups/Dips
Mobility (spend good time here)
– Banded Super Front Rack
– Banded Front Shoulder – Chest
Metcon
4 Rounds of 4 Minutes max of work or for time, then a 1 minute rest. Start every round every 5 minutes.
If you do not complete the work in 4 minutes your score is 4:00 + every rep you did not complete equals a second.
Metcon (4 Rounds for time)
4 Rounds for time/AMRAP – 4′ cap each round
Round 1:
21 Thrusters 75/55
5 Ring Muscle Ups
80 Double Unders
REST 1 Minute
Round 2:
15 Thrusters 95/65
5 Ring Muscle Ups
80 Double Unders
REST 1 Minute
Round 3:
12 Thrusters 115/75
5 Ring Muscle Ups
80 Double Unders
REST 1 Minute
Round 4:
9 Thrusters 135/95
5 Ring Muscle Ups
80 Double Unders
Cool Down/Stretch
Jump start recovery for our last Friday Night Lights of this open and 19.4 with some good stretching/smashing.
Think about Mobilizing any bad positions (front rack, overhead/OH Squat, Squat…. Wrists/Shoulders, Hips, Ankles)