CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
