CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Banded Shoulder/Chest/Lat stretch
Strength
Bench Press – Every 2 Minutes
6 sets (10, 8, 6, 4, 2, 2)
THEN
One Arm DB Push Press – Every 2 Minutes
4 sets (5/5) @00X1(Hard pause at top showing control)
*** 1-3 Strict Pull Ups/Chin Ups after each set, add weight if you can.
10 total sets of Pull Ups/Chin Ups, add some weight and work strength if you can.
Bench Press (6 x 10,8,6,4,2,2)
DB Push Press (4 x 5/5)
2-Arm DB Push Press with lockout over head
Metcon
Metcon (Time)
5 Rounds for time:
400m Run
25 Russian KB Swings 70/53
or American KBS 53/35
Cool Down/Stretch
Stretch Chest/shoulders/lats
– Hamstrings, low back, calves