CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+ Front Rack/Overhead Mobility

+ Primer to spike heart rate and get sweaty

+ Think 15-20 minute good tough warm up

The Crying Game Monster Games Online Qualifier 2023 (Time)

For time with 6:00 time cap



POGO Burpees over the bar

RX+ = 115/75

Rx = 95/65

(work for 10 minutes if you need to, but qualifier cap was 6:00)

Friday Pump Session

Upper body Hypertrophy

(Pick and choose what you want to do)

DB/BB Bench Press 4 x 8

SA DB Back Row 4 x 8/8

Seated DB Arnold Press 4 x 8

Banded Strict Tempo Pull Ups 4 x 6-8

**Rest as needed**

DB Bicep Curls 4 x 8/8

Banded Tricep Extensions 3 x 20