CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run/500m Row
Then
5 minutes Dynamic Travel Warm Up.
Then
BB Complex 3x(5,5,5)
– RDLs, Press & Stretch, Squats
Mobility
Front Rack:
1. TSpine Foam Roll 2 minutes
2. LB Forarm Smash 1minute each side
3. Lat Stretch 1minute each side
4. Chest Stretch on BB 1 minute
5. Triceps BB Smash 1 minute each side
Weightlifting
Every 2 Minutes.
Front Squat 5×5
Strict Shoulder Press 5×5
Front Squat (5×5)
Shoulder Press (5×5)
Metcon
8′ AMRAP
(MUs and Thrusters)
At 8:00
Max T2B for 2 minutes
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
4 MUs (Ring or Bar)
8 Thrusters 95/65
Metcon (AMRAP – Reps)
2′ AMRAP
Toes 2 Bar
Core
Firehouse AB circuit
10 reps each
-Sit-Ups, Speed Bumps
(1/2 jacks)
-1/2 ups, MB Chest Pass
(1/2 jacks)
-1/2 downs, MB OH throws
(1/2 jacks)
-Chest Pass, OH Throws
(1/2 jacks)
