CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry
– banded hamstring floss on rig
10’ Coaches Choice
– pull ups, Muscle Ups, DB Snatch
Metcon
2018 Granite Games Qualifier event 3 (Time)
12’ Time Cap
3 rds:
12 C2B Pull Ups
12 Alternating DB Snatch 50/35
-then-
3 rds:
12 Bar Muscle Ups
12 Alternating DB Snatch 50/35
*Intermediate
12 Pull Ups and 8 C2B Pull Ups
*Scaled
12 jumping pull ups and 8 Pull Ups
– 35/20 lb DB Snatches
Weightlifting
15 minutes to build to a heavy 3 Rep Sumo Deadlift
– no dropping weight ever, think lifting in a library
– try to get 5 sets in
Sumo Deadlift (3RM)
Accessory Work
3 sets x 8 reps GH Raises
3 sets x 12 reps Reverse Hypers
3 sets x 10 BB Curls
