CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Pre-Class – Foam Roll Hip Flexors/Quads OR Glutes/Hamstrings (2-4 Minutes)
8′ Coaches Choice
– Include Hip Halo/Sling Shot Activation (7 reps)
MOBILITY
– :30 each side Active Spiderman Lunge w/ Twists each side
– 2 x 3-4+ Squat Therapy (Slow and Controlled)
Weightlifting
Back Squat – set up, execution w/ empty bar
EMOM the ramp up sets
3 Ramp up Sets: Empty bar, light weight, little more weight (4-5 reps each)
THEN
4 x 2-3+ Every 90 Seconds
(last set do as many reps as you can… shouldn’t want to do more then 5 if you loaded properly)
Back Squat (4 x 2-3+)
Metcon
25′ Metcon 5:00 work/5:00 rest
Frank the Tank (3 Rounds for reps)
5 Minute AMRAP
Buy In: 50 Wall Balls 20/14
12 Deadlift 155/125
12 Burpee Box Jump Overs 24″/20″
-rest 5 minutes-
5 Minute AMRAP
Buy In: 35 Wall Balls 20/14
9 Deadlifts 185/135
9 Burpee Box Jumps 24″/20″
-rest 5 minutes
5 Minute AMRAP
Buy In: 20 Wall Balls 20/14
6 Deadlifts 225/155
6 Burpee Box Jumps 24″/20″
**Score: each round separately for total reps completed**
Cool Down/Stretch
2:00 Couch Stretch each side (quads/Hip flexors)
1:00 Seated hamstring each side (grab right foot with left hand to twist/stretch low back as well)
1:00 Twisted Cross each side (low back twist)