CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Lat mobility & Scap activation
Strength
Strict Pull Ups
4 x 5-3 reps
– Shoot for 5, no less than 3.
– Do toe assisted or partner and maintain control/tempo throughout the entire movement.
– the goal is to get stronger so no ego and get quality work. start from dead hang, all the way up (chest to bar if you can), and control back to the dead hang position every rep.
SUPERSET
4 x 5/5 Bird Dog Rows
– Go light and show control up and down.
– Keep back leg and back as straight as possible.
Strict Weighted Pull Ups (4 x 4)
Strict Weighted Pronated Grip Pull Ups
Metcon
Metcon (Time)
3 Rounds for Time:
30 Wall Balls 20/14
20 Toes to Bar
10 DB Snatches 70/50
*The DB is heavier, if you have to drop it then it is too heavy. Please do not drop the DB.
Cool Down/Stretch
It is Friday so if you have a little juice sneak in some Biceps and Abs.
Idea: 4 super sets: 10/10 alternating db curls (slower the better), and 10 BB Rollouts. Or do your favorites.
Also, Stretch anything that is sore from the week including foam rolling the quads, hamstrings, glutes, and low back from today’s metcon.
