CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
– Band Pull Aparts & 1-Arm DB Rows
– Banded Lat Stretch on Rig
Strength
Do Strict Pull Ups every 2 minutes
-Modifications: lower reps to get to 5 total each set, Bands, Partner, Toe Assisted (make 5 reps challanging but doable, if it is easy it isn’t getting you stronger)
– Add Weight if 5 pull ups unbroken is too easy
Weighted Pull-ups (5 x 5)
Metcon
Metcon (Time)
For Time:
24-22-20
DB Snatch 50/35
100 (each round)
Double Unders
– Rest 3:00 –
21-15-9
T2B
50 (each round)
Double Unders
RX+ = 60/40
(should be relatively unbroken even if using RX+ weight)
**Do not drop DB’s
Cool Down/Stretch
Calf/Achilles stretch on wall
Cobra Stretch
Seated Straddle