CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ OH Mobility
+ OH Stability/HS Holds – Scap Push up holds
Strength
DB Push Press w/ Tempo
5 x 5 @10×2 (2 second hold at top)
– at top run the check list of tight stomach, tight butt, active shoulders…. making sure body is in straight line from wrist to ankle
– Every 2 minutes
DB Push Press (5 x 5)
2-Arm DB Push Press with lockout over head
Metcon
stay smooth and get a good flush to attack 20.2 tomorrow!!
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
400m Run
12 DB Snatches 50/35
12 Box Jumps 24″/20″
12 Abmat Situps
12 Band Pull aparts blue/red
Accessory Work
If the Open is just another workout to you hit these, if you want the best score possilbe tomorrow just stretch and get ready to crush 20.2.
4 sets:
(5+ Max Rep) Strict Pull Ups (add weight if you can get more then 7 reps) Do toe assisted/partner assisted/ or bands as needed
(10) DB Floor Press
(10/10) Kneeling MB Wood Chops, reset at top for every rep. Treat every rep as 1 single explosive slam, use your STOMACH every rep