CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Sling Shot + BB Complex Warm Up (No Measure)
2 Rounds as a class:
2:00 Gym Runs (get loose)
1:00 Sling Shot Lateral Steps
1:00 to complete the following BB Complex/6 reps of everything
– RDLs, High Pull
– Hang Clean and Press, Thrusters
– Bent over Back Rows, Back Squats
Weightlifting
Coach up Hang Power Cleans
– Set up, Execution, Points of Performance/common faults & fixes
THEN
5×5 Hang Power Cleans
– Every 2 Minutes
Hang Power Clean (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP
500m/450m Row
30 Russian KB Swings 70/53
15 T2B/30 Abmat Sit-Ups
Cool Down/Stretch
2:00 each side Banded Hamstring + 1:00 Banded Supine Twist(low back)
+ Banded Samson/Hip Flexor on Rig :60-1:30
Anything else you need