CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 rounds:
200m Run, Sling Shot, 10-15 Wall balls unbroken
Weightlifting
1 Minute BB Complex: (Presses, Good Mornings, Squats, etc. do whatever)
5 minutes to ramp up to 80-85%
– this should be 2-4 sets with increasing weight (move quickly between sets here, do reps/pauses you want to get ready for working sets)
THEN
Back Squats:
5×3 85% or more
– Every 2 Minutes
– try to use same weight for last 4 sets or all 5
Back Squat (5×3)
Metcon
Metcon (Time)
2 Rounds for time:
50-25reps
– Push Jerks 95/65
– SDLHP 95/65
– Calorie Row
Accessory Work
GH Raises
4 x 5-10
– control descend, don’t go lower then 180 degrees (straight body from heel to head at bottom of movement)
– rest as needed