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)
