CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Tabata Row 8 X :20/:10 (4 Minutes total)
– Goal is max Calories –
THEN
3 Rounds:
Sling Shot 10/10
Band Pull Aparts 10
1 Round of following BB Complex (5 Reps Each)
– RDLs, High Pulls, Thrusters, Good Mornings, Back Squats
Weightlifting
Quick Power Clean Technique (few reps as class, step by step)
THEN
4 x 7 Touch AND Go
– Every 2:30
– Go as heavy as possible with good form and maintaining a touch and go cadence
– Pick a weight you know you can hit first set, then ADD ACCORDINGLY!!
– Try not to miss until set 4, be smart on your first 2 sets!
4 x 7: Power Clean (4 x 7)
Metcon
Metcon (Time)
4 Rounds: 20′ Time Cap
8 Pull Ups
8/8 1-arm DB Thrusters 50/35
6 C2B Pull Ups
6/6 1-Arm DB Thrusters 50/35
4 Muscle Ups
4/4 1-Arm DB Thrusters 50/35
Cool Down/Stretch
Couch
Kneeling hamstring
Banded Lats and shoulders/Chest