CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2 Minutes Rower
-then-
5 Minutes of Travel Warm Up
(45 Seconds Gym Runs, 2 x Karaoke, Lunge w/ twist, A-Skips, 1 Leg RDL, Side Shuffle, Walking Quad Stretch, Alternating Lateral Lunges)
-then-
10 Scorpions, 10 Iron Crosses, 10 ROlling Sit-ups
Weightlifting
BACK SQUATS:
warm up as follows – 1RM=0-100 (1 warm up set), 101-199 (2 Warm up Sets), 200+ (3 Warm Up Sets)
– Get through the warm up sets quickly wether you have 1 or 3 to get done.
THEN
6×2 @ 90+% 1RM
– rest 2-3 Minutes –
SEATED ALTERNATING DB STRICT SHOULDER PRESS
4 x 5-8 each arm EOMOM
Back Squat (6×2)
Seated DB Shoulder Press (4 x 5-8)
Seated DB Strict Shoulder Press
Metcon
Metcon (Time)
3 Rounds For Time:
RX
21 – Thrusters 95/65
15 – T2B
9 – Bar Facing Burpees
Scaled
21 – DB Thrusters
15 – Hanging Knee Raises/V-Ups
9 – Burpees
Accessory Work
3 x 15 Reverse Hypers
and
3 x 16 Heavy Alternating DB Lunges
Cool Down/Stretch
TOP 3:
1. Couch
2. Kneeling Hamstring
3. Figure 4
Runner Ups:
– Cobra
– chest/shoulder on rig w/ band?