CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

5 Minutes Cycle through

2 Gym Runs, Karaoke, High Knees, Butt Kicks, Leg Kicks, 1-leg RDLs, Lunge w/twist….

Then

Barbell Complex x 3

5 – RDLs

5 – Press and Stretch

5 – Back Squat

Mobility:

Position Stretches x 10 seconds x 3 Rds:

1. Front Rack

2. OH Positions

3. Front Squat

Weightlifting

Build across 8 Sets to the heaviest of

1Squat Clean + 1Power Clean + 1 Hang Squat Clean + 1 Front Squat

– EOMOM = 16 minutes total

– start light and build up quickly by feel

Then

Front Squats 3 x 5 @4111

– 4 FULL seconds on the way down, then 1 second at the bottom and 1 second on the way up

– NO BOUNCING, Total Control the whole lift

– Start light, this will be different

– Every 2 Minutes, 6 Minutes total

Squat Clean + Power Clean + Hang Squat Clean + Front Squat (8 x 1)

Squat Clean + Power Clean + Hang Squat Clean + Front Squat

Front Squat (3 x 5 @4111)

Metcon

***If there is a not enough space for bar facing then do lateral bar burpees and jump from two feet each rep.***

Metcon (AMRAP – Reps)

9 Minute AMRAP

4 Rounds of 15 Thrusters 95/65, 15 Pull Ups

-Then-

with remanding time Max Bar Facing Burpees

Cash Out

4 Rounds not for time:

10+ Reverse Hypers (heavy or light)

10 Band Pull Aparts (Blue or Red)

Reverse Hypers (4 x 10)