CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10 Minutes Coaches Choice
– Wall Balls, T2B
Skills
1: Perfect Squats/Wall Ball technique
– Get a few perfect reps in
2: T2B/Kipping Technique
– Get a few quality warm up reps/progression in
– Don’t overload with too much volume though
Metcon
2018 Granite Games Qualifier Event 2 (Time)
12′ AMRAP
20.18.16.14.12.10.8.6.4.2 Wall Balls (20lb/14lb)
10.9.8.7.6.5.4.3.2.1 Toes 2 Bar
*Scale Hanging Knee Raises
Weightlifting
3RM Deadlift
– Build up to a heavy 3 Rep Touch and Go Deadlift across 5 sets
– every 2:30
Deadlift (3RM)
Accessory Work
8′ EMOM (4 sets each)
1: Ring Muscle Ups (3-5+ Reps) OR Strict Ring Pull Ups/Toe Assisted Pull Ups
2: GH Raises (5-8 reps)
Cool Down/Stretch
– Couch
– Banded Hamstring
– Banded Hip Flexor
– Twisted Cross w/ Band
