CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
– Shoulder activation/chest stretch
Strength
Bench Press
– Build to a heavy 1 Rep Max across 6 sets after warmed up
Bench Press (1 rep max)
Metcon
HSPUs substitutes – Pike push ups, Push ups, Ring Dips, Bar Dips
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.