CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run
Sling Shot
3 gym runs (down and back = 1)
Sling Shot
-THEN-
BB Complex – 3 rounds 5 Reps
– DL
– RDL
– Muscle Clean
– Push Press
– Back Squats
– Good Mornings
-THEN-
Mobility:
KB Squat Hold 2 x :30
(rest :30)
Weightlifting
Squat Cleans 10×1
– Every 90 Seconds
Squat Clean (10×1)
Metcon
Metcon (Time)
30-20-10
Abmat Sit-Ups
Push Press
Hang Power Clean
RX = 95/65
Accessory Work
3 x 3 Pause Front Squats
– Every 2 Minutes
– 3 FULL seconds once stopped at BOTTOM of Squat
– If depth is an issue do this with KB and do Goblet Squats to improve depth (3×5)