CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ Smash Calves/quads

+ Banded Press on Rig, chest opener contract/relax

Strength

4 Super Sets after 2 ramp up sets of DB Movement

(8) DB Bench Press

(3) Long Jumps

* do a set of bench then do 3 “touch and go” long jumps to see how far you can get after 3 consecutive jumps *

DB Bench Press (4 x 8)

Dumbbell bench press

Metcon

Metcon (5 Rounds for reps)

5 Rounds: 3′ Work, 1′ Rest

20/17 Calorie Row

16 MB Wood Chops 20/14

(max) DB Devil’s Press 35/25

* Your score each round is how many Devil’s presses.

Accessory Work

3 x 10 DB Irish Shoulders (high pull into a neutral grip push press)

3 x 10 Seated Plate Raise (straight arms, raise plate to eye level and control back down)

Rest as needed

Cool Down/Stretch