CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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