CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
BB Complex 3 x 8 reps
– Good Mornings/RDLs
– Press
– Front Squats/Back Squats
THEN
2 x :30 Dead Bug Work
Weightlifting
2 reps of MisFit Clean Complex every 90 seconds for 9 Minutes
– 7 sets, last one starts at 9 Minute mark
THEN immediately go into 8 Minutes to build up to a heavy 3 Rep Deadlift as many sets as possible.
Misfit Clean Complex (7 x 2)
Power Clean, Power Jerk, Front Squat, Hang Squat Clean, Split Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
INTERVALS – 3 Rounds
4:00 Work/2:00 Rest
40′ DB Walking Lunges 45/25
15 T2B
3/2 Rope Climbs
*start each round where you left off last round*
Scale for Rope Climbs is 10 Ring Rows
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)