CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run
– 2 x 10 Sling Shot
– BB Complex (good Morning, Press, Squat)
– Clean/Jerk Position Stretches
– Squatting Quad, Front Rack, Front Squat, OH Lockout, Split feet L/R
Weightlifting
5 sets of 2 Squat Cleans + 1 Split Jerk
– Every 2 minutes
Squat Clean (5 x 2)
Split Jerk (5 x 1)
Metcon
Metcon (Time)
5 Rounds:
4 Thrusters (RX:135/95) (RX+165/105)
50 DU’s
20 Wall Balls 20/14
:60 Rest
RX+ ONLY if you get through 5 rounds before the 15 Minute mark THEN you have to do 2 more rounds with half the reps: 2 Thrusters, 25 DU’s, 10 WB
Cool Down/Stretch
– Couch
– Kneeling hamstring
– Pigeon
– Lats
– Lizard/Twisted Lizard/Hip Flexor
