CrossFit Nucleus, CrossFit Nucleus – CrossFit
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