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!