CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ AMRAP – quick warm up Coach improv for 8 minutes
– utilize body weight movements –
Burpees, PVC, Grasshoppers, Jump lunges, Dynamic movements, etc…
:Just have fun with it:
Metcon
Metcon (Time)
4 Rounds for time:
12 Power Snatch 95/65
12 Overhead Squats 95/65
12 Ring Dips
16′ time cap
Weightlifting
Deadlift 5 x 2
– pick a heavy weight and hang on for all 5 sets 80-90%1RM
– EMOM, No Bounce, No Dropping weights
THEN
Bench Press 5 x 3
– E2Minutes
Deadlift (5 x 2)
Bench Press (5 x 3)
Cash Out
JACKED STREET back again!!!
SUPERSET: 4 sets
– 10 DB Curls
– 15-20 Banded Tricep Extensions
*rest as needed between supersets*
Core
Firehouse MB Ab Circuit (No Measure)
10 of everything, 4 Rounds, 3 movements each round:
– Sit-Ups, Pauses, 1/2 Jacks
– 1/2 Ups, MB Chest pass, 1/2 Jacks
– 1/2 Downs, MB Overhead throws, 1/2 Jacks
– MB Chest Pass, MB Overhead throws, Full Jacks
*Use 10lbs or less for MB
then hit Cobra Stretch for a minute immediately afterwards.
Cool Down/Stretch
Sometimes BRO’s Stretch!!