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
3-6-9-12-9-6-3
Thrusters
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