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