CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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*