CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Crossover Symmetry AND Hip Halo/Sling Shot Activation

-then-

3 Rounds of: (Move FAST!, not a Sprint for the Olympic time trials but open that stride up a little bit!!)

Gym Runs (down, back, down, back)

5 Burpees

-then-

5 Down Dog + (2) Push ups

5 Rolling Sit-Ups

AT 10:00 we should be moving to strength so move quick!

Weightlifting

30′ To find 1RM Deadlift AND 1RM Bench Press

15′ Deadlifting

15′ Bench Pressing

@30:00 start loading Barbell to 75/55 for Metcon and grab jump ropes

Deadlift (1 Rep Max)

Bench Press (1 Rep Max)

Bench Press (1 Rep Max)

Bench Press (1 Rep Max)

Metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

7′ AMRAP

12 Power Snatch 75/55

30 Double Unders (50 Singles)

@7:00

– 3′ AMRAP: Max Lateral Bar Burpees

(record the Burpees on the next metcon section)

Metcon (AMRAP – Rounds and Reps)

7′ AMRAP

12 Power Snatch 75/55

30 Double Unders (50 Singles)

@7:00

– 3′ AMRAP: Max Lateral Bar Burpees

(record the Burpees on the next metcon section)

Metcon (AMRAP – Reps)

3′ AMRAP

Max Lateral Bar Burpees

Cool Down/Stretch

Flexible Friday!!! Hit those stretches :30 each and do as many as you have time for!

– DEEP breathing during stretches and jump start your recovery!!

Accessory Work

3-4 sets not for time:

15 Reverse Hypers (no weight, controlled movement)

8-12 Seated DB Hammer Curls