CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
Strength
18 Minute EMOM Giant set EVERY 1:30, 3 Sets of each movement
1) 8/8 Split Squats
2) 8 Banded Ring Muscle Up Turnovers
3) 8/8 One Leg RDLs
4) 3 Skin the cats
Metcon
Metcon (AMRAP – Rounds and Reps)
9′ AMRAP Ladder
2 Rds: 10 Front Squats, 10 C2B Pull Ups
2 Rds: 12 FS, 12 C2B Pull Ups
2 Rds: 14 FS, 14 C2B Pull Ups
2 Rds: 16 FS, 16 C2B Pull Ups
2 Rds: 18 FS, 18 C2B Pull Ups
2 Rds: 20 FS, 20 C2B Pull Ups
and so on…
*Weight 115/75
– Should be light enough to move consistently for 9 minutes.
Cool Down/Stretch
2:00 Each Stretch or Foam Roll
(Banded) Lat stretch on rig (lats)
Couch/Twisted Lizard (quads)
Seated Straddle ( hastrings & Low Back)
