CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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