CrossFit Nucleus, CrossFit Nucleus – CrossFit
400m Run/500m Row
6 Minutes Travel Dynamic warm up
10 of each: Scorpions, Iron Crosses, Sit-ups, Push Ups
BB Complex warm up 5 reps x 3 rounds
– RDLs, Press & Stretch, Squats
Clean Position Stretches 3 x 10 Sec.
1. Front Rack
2. OH Lockout
3. Front Squat hold
5 Sets building up to heaviest Every 2 Minutes
– 3 Power Cleans + 1 Jerk
(3) Power Cleans + (1) Jerk (5×1)
3 touch and go power cleans plus 1 jerk (either split or power)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Deadlifts 225/155
10 Box Jumps 24″/20″
@ 10:00 Run 800m for time.
800m Run (Time)
Max Effort 800m Run
Weighted Strict Chin Ups (4×5)
Supinated grip pull ups with weight.
GHD Hip Extensions (3×10)
GHD bend 90 degrees at hip face down, do not let the spine flex or extend. Lock in the midline and bend at hip to where the body is 180 degrees.