CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Pre Warm Up = T-spine/Lat foam roll
5′ Coaches Choice Warm Up (band pull aparts, kips on bar)
+ Overhead/Shoulder Mobility on BB
– Tricpes smash, hanging chest stretch, standing puppy dog
Strength
Push Press & Push Jerk
– Set up, Execution, Common Faults
THEN
Every 1:30/2:00
3 x 5 Push Press
3 x 3 Push Jerks
Push Press (3 x 5)
Push Jerk (3 x 3)
Metcon
Metcon (Time)
For Time:
21-15-9
Clean and Jerks 135/95
3-4-5
Bar Muscle Ups
35-35-35
Double Unders
Accessory Work
3 sets:
8 DB Lateral Raises (slow)
15 Band Pull Aparts w/pause at end range of motion
Cool Down/Stretch
give those shoulders, lats, and all the press muscles a little love