CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Yoga Shoulder Opener (:30 each side)
+ Arm across body/overhead stretch (:30 each side)
Strength
Bench Press
– 5 x 4 ACROSS (all sets the same weight)
– 90% of last weeks best set
– Every 2 minutes
Bench Press (5 x 4-5)
Metcon
Metcon (Time)
For Time:
Buy in: 400m Run
-then-
3 Rounds:
15 T2B/V-Ups
15 Thrusters 95/65
-then-
400m Run
-then-
3 Rounds:
8 Strict OH Press 95/65
8/8 MB Seated Torso Twists (20/14)
Accessory Work
4 sets:
10 Bar Dips (add weight as possible)
15 Band Tricep Extensions
Cool Down/Stretch
chest, shoulders, lats, abs, hip flexors
