CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Banded Chest Opener
+ Band Pull Aparts (slow w/ pauses)
Strength
Bench Press, 3 x Max Reps Bodyweight/70%
Warm up to weight then go every 3 minutes. Be able to do at least 5 reps each set or use less weight.
Bench Press (3 x max reps)
Strength
5 x 1, Max weight Strict Pull Up – Every 90 seconds
– if you can not add weight to your pull ups do 5 x 3-5 reps unbroken
(use bands, toe assisted, or a partner AND think about what 3-5 Strength Building reps should feel like)
Weighted Pull-ups (5 x 1)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Cool Down/Stretch
Cobra stretch
Calves/Achilles
Legs
Lats and Chest