CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
CrossOver Symmetry if you get to class early!
4 steady rounds:
– :30 Plank
– 10 DB Push Press (focus on dip in heels and full stretch with active shoulder finish, tight butt, tight gut!)
– 30 DUs
Mobility
1-Puppy Dog
2-Lat Stretch on Rig
3-Yoga Shoulder opener on floor
4-Banded Bully for internal shoulder rotation
Weightlifting
Focus on driving through your heels, keeping quads, glutes, and abs engaged though out the entire lift EVERY rep.
-Success will be determined on how tight you can squeeze under the bar the whole lift!!
– no standing lean back bench press… It leads to injury, and it’s gross!
Shoulder Press (1RM)
Metcon
Metcon (Time)
3 rounds for time:
21 Calorie Ski/Row
21 Power Snatches 95/65
Gymnastics
Max ACTIVE shoulder HS hold
OR
Max strict HSPUs
Handstand Push-ups (Max reps)
Bitch Work
5 rounds:
400m Ski Erg
Rest equal time as work
