CrossFit Nucleus, CrossFit Nucleus – CrossFit
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