CrossFit Nucleus, CrossFit Nucleus – CrossFit
– :30 Plank (squeeze Glutes and Abs the WHOLE time!)
– 10 DB Push Press (focus on a tight finish position)
– 35 DU’s/Jump Rope
use 20 Minutes to work up to a heavy SRICT Shoulder Press
– Focus on Pressing through the HEELs, squeezing your BUTT and STOMACH the entire time, get the SHOULDERS ACTIVE at the end of the press and re-squeeze everything to FINISH the rep!
Shoulder Press (1RM)
3 Rounds For Time:
21 Calorie Ski/Row
21 Power Snatches 95/65
ACTIVE HS Hold for Max time (2-3 Sets)
Max STRICT HSPUS (2-3 Sets)
-If time or reps are significant then just do 2 sets shooting for best score, if you still need a ton of work and can’t get many reps or much time then do 3 sets of good quality work!!
lets focus on using 6-10 Minutes of Solid static stretching after training!
-Use bands/Foam roller/Lacrosse Ball/or just basic stretch holds
– think :45-2:00 EACH Hold!