CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up (Quick)

3 rounds: 10 Calorie row, 10 burpees over rower

– 3 x 10 Band Pull Aparts, 5 Scap Push Ups, 10 Push Ups

+ Banded Elbow/Wrist on rig hand on floor (20 reps)

Skills

Bear Crawl obstacle course

– Bend Knees, Bend Ankles, Flat Back, weight on palms

– 2 x Forward & Backwards

– 2 x each direction 4 cone box crawl

-rest as needed, 15′ total time-

Metcon

3 fast metcons for time:

Part A: 4 RFT – 5 Chest to bar Pull ups, 5 Hang Squat Cleans 185/125

– rest 3:00 –

Part B: 3 RFT – 10 Chest to bar pull ups, 10 Hang Squat Cleans 155/105

– rest 3:00 –

Part C: 2 RFT – 15 Chest to bar pull ups, 15 Hang Squat Cleans 135/95

Score is Time Finishing Part C.

Metcon (Time)

For Time – 24′ Time Cap

Part A: 4 RFT – 5 Chest to bar Pull ups, 5 Hang Squat Cleans 185/125

– rest 3:00 –

Part B: 3 RFT – 10 Chest to bar pull ups, 10 Hang Squat Cleans 155/105

– rest 3:00 –

Part C: 2 RFT – 15 Chest to bar pull ups, 15 Hang Squat Cleans 135/95

Score is Time Finishing Part C.

Accessory Work

Barbell Curls 4 x 10

Cool Down/Stretch

Stretch 1:00 each

– Lat Stretch

– Banded Elbow/wrist stretch

– Twisted Lizard/Couch