CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Minutes Row.
5 Minutes of – 2 Gym Runs, 2 Karaoke, 1 High Knees, 1 Butt Kicks, 1 High Kicks, 1 Lunge w/ a twist, 3/3 Lateral lunges
Weightlifting
3 Rounds Barbell Complex
5 – RDLs
5 – Press from Snatch Grip behind the neck
5 – OH Squats/Back Squats
Position Stretches
1. Snatch Grip Squatting Quad
2. Snatch Grip OH Lockout
3. Bottom of OH Squat
Build up to heaviest lift over 8 sets:
2 Snatch Lift Offs + 1 Snatch Pull
DB Bench Press
4 x 8-10
(2) Snatch Lift Offs + (1) Snatch Pull (8 x 1)
2 Snatch lift offs (w/ 1 second pause at the knee) + Snatch Pull
DB Bench Press (4 x 8-10)
Dumbbell bench press
Metcon
Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP
5 – Deadlift 315/205 RX+, 275/185 RX
10 – Strict Push Ups
15 – Wall Balls 25/20 RX+, 20/14 RX
-Rest 30 Seconds-
Accessory Work
4 sets not for time:
GH Raises (quality dictates reps)
DB Curls (you pick weight and reps)
Then
5 reps of Iron Scap Protocol