CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Banded Chest Ativation on Rig
+ Puppy Dog Stretch
Strength
Superset/5 sets
(5) Bench Press
(7) DB Thrusters (Heavy)
Bench Press (5 x 5)
DB Thruster (5 x 7)
DB Thrusters, lock it out and own it at the top every rep
Metcon
Metcon (Time)
4 Rounds for time:
500m/450m Row
20 Wall Balls 20/14
10 Strict HSPUs
*Strict Seated DB Shoulder Presses sub for HSPUs
Accessory Work
Get a Pump! 4 Rounds
8-10 Ring Push Ups
12 BB Curls
10 DB Lateral Raises
10/10 Banded Torso Twists on the Rig (red or blue band, keep arms straight… explode out, control back)