CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice 10′
– Band Pull Aparts, Down dog Push ups
Gymnastics
Same as last week: if you went sub 5 Minutes move to an elevated HSPU (think a Green, Yellow, Or Blue Plates with skull matt
FOR TIME:
Kipping HSPUs 19, 16, 13, 10 (rest a Full :60 after each set)
– Sub Elevated Pike Push Ups, Pike Push Ups, DB Shoulder Presses (AHAP maintaining perfect body positions)
HARD 10′ Time Cap, get as many reps as you can before the cap.
Metcon (Time)
For Time: Kipping HSPUs
19, 16, 13, 10
(rest :60 after each round)
10′ Time Cap
*be ready for STRICT next week
Weightlifting
Muscle Strength Endurance piece right here.
50 Power Cleans for time at 155/105
HARD 10′ cap again.
Metcon (Time)
50 Power Cleans for time
155/105
10′ Time Cap
Metcon
“The Devils Race”
– How deep in the darkness are you willing to go and stay??
2k Row FOR TIME, MAX EFFORT
– make this hurt!
2k Row (Time)
Max Effort 2k Row
Accessory Work
3 x :30/:30 Side Plank Holds
Cool Down/Stretch
:45 each
– Wrist stretch
– Shoulder stretch
– Lat Stretch
– Hamstring Stretch