CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– Front Rack Mobility

– Russian Babymakers with 5 second hold at top & bottom (10 reps)

Strength

Front Squat

– Set up, Execution, Common Faults w/ empty bar

– 5 reps empty bar with 4 second hold at bottom

– 6 minutes to build up to a heavy weight

THEN

– 3 x 3, every 2 minutes (start heavy)

– Pick a weight that is heavy and keep it for all 3 sets

Front Squat (3 x 3)

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Cool Down/Stretch

Walk 2 laps

– Foam roll or stretch major muscles (quads, hamstrings, glutes, low back, lats, upper back, shoulders)