CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
– Mobility – 4 minutes
– Banded Hip Flexor :60 each side
– Frog Stretch :60/Seated Straddle on Foam roller :60
Weightlifting
Don’t worry too much about getting crazy heavy here, just pick a challanging weight but be able to hit the reps smooth with out crushing yourslef!
5 Sets – Every 2:30 as best as we can (Squats + HS Walk)
3 Front Squats + 5 Back Squats
-then-
50′ HS Walk OR 3 Wall Walks
(Think 50-65% on squats of your lowest lift, probably Front Squats)
Front Squat (5 x 3)
Back Squat (5 x 5)
Handstand Walk (5 x 50′)
Record Feet as Reps, your best unbroken hs walk
Metcon
Girl Power (AMRAP – Rounds and Reps)
18′ AMRAP
21/15 Calorie Bike/Ski/Row/ or 200m run
3 Rounds Strict Cindy
– 5 Strict Pull Ups
– 10 Strict Push Ups
– 15 Air Squats
5 Squat Cleans 185/125
Fill up the Bikes and Ski Ergs before anyone Rows.
Accessory Work
3 Sets NOT for time:
:30 KB Front Squat Hold (ACTIVE)
10 Double KB Bent Over Row AHAP (Squeeze shoulder blades, pull from elbows)
30 Band Pull aparts (No Pause, but maintain control)
Cool Down/Stretch
same as mobility, hold each one longer if you have time. At least :30 each stretch