CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2 Rounds: 12/10 Calorie Row, 10 Burpees over rower
– Carioca, 1-Leg RDL w/ Leg swing, Hip Flexor Lunges, Lateral Lunges, Sling Shot 10/10 Lateral steps, Sling Shot 10 Squats, Sling Shot 10/10 Standing Fire-hydrants, 10 Push Ups, 10 Rolling Sit-Ups, 10 Vertical Jumps
Empty Bar at Squat racks: 2 Rounds – 5 Deadlifts, 5 Hang Power Cleans, 5 Back Squats
THEN
2 Ramp up Back Squats 5 reps each quickly.
Weightlifting
Start at 10 minutes into class, tighten up warm up as needed.
On a Running clock
5 x 5 Back Squats
4 x 4 Deadlifts
4 x 3 Power Cleans (same weight every set, roughly 80%)
0:00, 2:00, 4:00, 6:00, 8:00 (5 reps Back Squat, Every 2 Minutes)
(2 Minute Transition)
12:00, 14:00, 16:00, 18:00 (4 reps Deadlift, Every 2 Minutes)
(1 Minute Transition)
21:00, 22:00, 23:00, 24:00 ( 3 reps Power Cleans, EMOM)
** Record Your best Back Squat set, best Deadlift set, and your Power Cleans)**
Back Squat (5 x 5)
Deadlift (4 x 4)
Power Clean (4 x 3)
Metcon
Start at 40 minutes into class, tighten up warm up if needed.
Keep the damper on the rower low as we used a lot of strength/power in the weightlifting session. Lets focus on steady cardio here.
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
250/200 meter Row
20 Burpees
– rest :30 –
*Every 10 meters is a rep*
