CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Dynamic Warm Up (No Measure)
10 Total Warm up minutes
BUY IN:
2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)
(2) Carioca
(1) Leg Kicks
(1) Lunge With Twists
(1) High Skips
(1/1) High Knees/Butt Kicks
(1) Lateral Lunges
(1) Skipping Leg Kicks
THEN AMRAP for Remaining Time:
5 Rolling Sit Ups w/ Big Stretch
5 Downward dog to Strict Push Ups
5 Kips on Pull Up Bar
5 PVC Pass Throughs
5 PVC OH Squats
5 Strict Pull Ups/Ring Rows
Push Press (3 x 8)
Weightlifting
Coach Up Strict Press/Shoulder Press and Push Press
– Set up, Execution, Focus Points
– 2×5, 2×5 Empty Bar Sets as class w/ pauses if needed
THEN
3 x 8 Push Press
OR
3×8 Strict Press/Shoulder Press (if you are with in your first 6 months at CFN)
– Every 2 Minutes, AHAP
– Record your BEST completed set in Wodify.
Shoulder Press (3 x 8)
Metcon
Coach up/demo Alternating DB Snatches (touch and go/resets) and Push Ups
– 2-3+ minutes
Stay Smooth early or blow up too soon. Don’t go to slow and leave too much left when the 8 minutes is up. Tricky I know 🙂
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
10 Alternating DB Snatches 70/50
10 Push Ups
Cool Down/Stretch
Coaches Choice/lead (8 Minutes at least)
Accessory Work
After Stretching if there is time!
4 x (8-10) Bar Dips Unbroken
OR
4 x (5) Russian/box Dips (Muscle up turnovers on soft boxes)
– These are not for everyone, Very dynamic on shoulder if you do not have a decent amount of Strict Pull Ups/Ring Dips I advise not to attempt these, ask coach if you are unsure. But chances are if you are unsure then the answer is probably No and just hit up some bar dips and get stronger first. Thank you!