CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4 SLOW Rounds:
5 Push ups
10 Empty Bar Good Mornings
15 Band Pull Aparts
20 DU’s
-Then-
1 Round 20 Each:
Scorpions
Iron Crosses
Rolling Sit-Ups
Skills
Coach:
Deadlift – Set up, Execution, common faults/fixes
HSPUs – Hand/body positioning, movement pattern, finished position, modifications
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Modifications:
Lighter Weight
Pike/Regular Push Ups
or DB Push Press
Weightlifting
Up to :40 into the class “Open Gym” for Power Clean work
– Build up to 1RM, work technique, practice light weight touch and go’s, ask the coach?
Power Clean (Open Gym)
Gymnastics
Metcon (AMRAP – Reps)
5 Minute AMRAP
Max Rep Pull Ups
* 100m run everytime you drop from bar (3 Trips across the turf and back to the rig)
Cool Down/Stretch
group stretch