CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run
Then
Coaches choice
Strength
Kneeling 1-Arm Arnold Press
4 sets of 8-10 reps each arm
– every 2 minutes/1 minute rest or so
Single Arm DB Shoulder Press (4 x 8-10)
Press DB from neutral grip to pronated OH lockout. Do non-dominant hand first.
Metcon
Flow of metcon
Round 1: 20 Reverse burpees, 100 DU’s, 10 Push ups
Round 2: 18 Reverse Burpees, 90 DU’s, 10 Push ups
Round 3: 16 Reverse Burpees, 80 DU’s, 10 Push ups
and so on until the final round is
2 Reverse Burpees, 10 DU’s, 10 Push ups
Metcon (Time)
For Time:
20-18… 2
Reverse Burpees
100-90… 10
Double Unders/Line Jumps
10-10… 10
Push Ups
Cool Down/Stretch
Calf Sretch 1:00 each side
Yoga Chest Opener 1:00 each side
Cobra stretch 1:00