CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
No More then 15 Minutes – Move Steady
1500m/1200m Row (really focus on Form, straight back, leg drive, shoulders back, etc..)
3 Rounds:
5 Inchworm walk outs with 2 Push ups each time
10 Rolling Sit-Ups (big stretch back and forward)
10 Scorpions
10 Band Pull Aparts
Metcon
Metcon (Time)
For Time:
21-15-9 Handstand Push Ups
10-8-6 Strict Pull Ups
21-15-9 Burpee Box Jumps 24″/20″
Weightlifting
DB Bench Press 5 x 5-8
– AHAP
– No Clock, just Bro out!!
DB Bench Press (5 x 5-8)
Dumbbell bench press
Accessory Work
5 Big Giant sets, rest as needed
– 5 Strict Hang Leg Raises (be in control)
– 10 DB Hammer Curls
– 10 Strict Ring Push Ups
Or Check out Crossover Symmetry – Iron Scap protocol
– Great for shoulder stability
Cool Down/Stretch
Be smart.