WORKOUTS

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + OH mobility/shoulder stability/activationStrengthStrict Shoulder Press 3-4 ramp up sets THEN 3 x 3+ (goal weights 70/75/80% for the 3 working sets) - Every 2 Minutes...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Warm up ankles/calves/hamstringsMetcon4 x 400m Run (As fast As Possible) - Rest 1:30 -Metcon (4 Rounds for time)4 x 400m Runs - rest 1:30 -MetconMetcon (AMRAP - Rounds and...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Shoulder mobility/activation (include band pull aparts and HS Holds into warm up)GymnasticsSkill Practice - Kipping Handstand Push Ups - You should have a few strict HSPUs...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Squat Mobility/ActivationStrengthBack Squats - take 10 minutes to build up around 90% of your most recent 1RM (two weeks ago or just choose something heavy, even if it isn't...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Snatch mobilityWeightliftingEmpty bar snatch work Then 6 sets E2Minutes Hang Snatch + Snatch + (2) Overhead SquatsHang Snatch + Snatch + (2) Overhead Squats (6 sets)Hang Snatch...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + OH Mobility & Shoulder StabilityStrengthStrict Press (use best lift last week for %) 3 x 5+ (65%, 70%, 75%) - Every 2 minutes, max quality reps on last...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches choice Quick - run prep calves/ankles+Metcon1 x 800m Run for time rest 2:00 1 x 400m Run for time (shoot for a faster pace than the two 800's last week)800m Run (Time)Max Effort 800m...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Banded Samson, PNF Chest stretch on Rig (forearm press into rig for :03, then stretch for :03... work each side for a minute)SkillsRope Climb Technique & Practice 3 sets of 2-3...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Couch Stretch and Banded HamstringStrength(focus: quad volume... be ready for the pump) Every 3 Minutes, Superset for 5 Sets (5) Back Squats (moderate weight with controlled...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Snatch Mobility/StabilityWeightliftingSnatch Work - Empty bar technique priming Every 1:30 - Stay light for the first complex, build up on the second to moderate weight...