CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Primer: (go full speed, this isn’t supposed to feel good but will help for rest of day)
8 Minute AMRAP
15/10 Calorie Row
14 KB Goblet Walking Lunges 35/25
7 Burpees
5 Kips (hollow to superman, stay tight and loosen shoulders)
Weightlifting
Once the clock starts it keeps rolling
3 x 7 Overhead Squats
4 x 3 Push Press
3 x 14 Back Rack Alternating BB Lunges (75/55 or 95/65) (not crazy heavy here, just perfect reps)
EVERY 90 SECONDS!!!! This will be moving quickly!!
This is not designed to be a PR day, just pick some challenging weights and complete all reps. This is more cardio then strength if done correctly
Overhead Squat (3 x 7)
Push Press (4×3)
Back Rack Lunge (3 x 14)
Metcon
Metcon (No Measure)
20 Minute EMOM
5 stations x 4 sets
1. DB Bench Press (5-7 Reps)
2. Burpee BJ Overs (8 Reps)
3. C2B Pull Ups (10-15 Reps)
4. DU’s (40-60 Reps)
5. Rest/Spot Bench Press, get weights ready for next Bench set
Accessory Work
Glute Ham Raises 3 x 5+
AND
Crossover Symmetry Iron Scap