CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch