CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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