CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

400m Run

Sling Shot Forward/Backward AND Left/Right (10)

BB Complex 3 x 5

– DL

– RDL

– Hang Muscle Snatch

– Push Press

– Back Squat

– Good Mornings

Then 20 Alternating Walking Lunges (SLOW)

Weightlifting

20 Minutes total time:

:10 Minutes to build up to Heavy Back Squat Single

— Roughly 90% of your 1RM

–Not a day to go for a PR

THEN

:10 Minutes for 5 x 3 at 82.5% of 1RM

— Every 2 minutes, add a few lbs from last week (5-10lbs)

— Last set is MAX Reps with good form, don’t move like shit

Back Squat (Heavy Single)

Back Squat (5 x 3)

Metcon

Metcon (No Measure)

14′ EMOM

ODD: 5 Unbroken Overhead Squats

– You choose a challenging weight

– You can change the weight throughout the workout it will end up being 7 sets of 5 reps

– it MUST be UNBROKEN

EVEN: 5-8 Strict HSPUs

– Light DB Strict Press for 8 Reps

– Strict a few then Kip a few if need be

Accessory Work

3 x 5-10 Glute Ham Raises

Then Push the Sled! go nuts!