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
BACK SQUATS
5 Minutes to build up to a heavy weight to start working sets (reps and sets do not matter here, just move quick and build up the weight to get to a heavy weight)
THEN
5 x 3 Every 2:30 (0:00, 2:30, 5:00, 7:30, 10:00)
Back Squat – AHAP
Back Squat (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
6′ AMRAP
7 DB Thrusters 50/35
4/3 Bar Muscle Ups
*Fast and Furious, Do NOT pace this one!!
– Failure is not bad, lets see what your made of!
Accessory Work
3 x 10, GHD Hip Extensions
– Slow and Controlled –