CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice 10′
– Sling Shot, Spiderman Lunges, BB Complex
– get sweaty and a bit explosive
Weightlifting
Same rep scheme as last week, try to go up 5-10lbs from last week
Back Squats 9 sets (6, 4, 2, 6, 4, 2, 6, 4, 2)
– Every 2 Minutes, 20 Minutes
– 2-3 quick ramp up sets (3 minutes or so)
Back Squat (9 x 6, 4, 2, 6, 4, 2, 6, 4, 2)
Metcon
Metcon (Time)
5 Rounds for time:
5 Ring Muscle Ups/Bar Muscle Ups
15 Thrusters 75/55
*Sub 10 C2b/Pull Ups for Muscle Ups
HARD 12′ Time Cap, scale accordingly
Accessory Work
3 x 10-15 GHD Sit-Ups
Cool Down/Stretch
1:00 Each Stretch
– Banded Hip Flexor
– Couch Stretch
– Kneeling Hamstring
– Lat Stretch/Puppy dog
– Yoga Shoulder/Chest opener