CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ AMRAP – Move quickly and push the pace here, get sweaty and out of breath!
250/200m Row
10 Russian KB Swings
20 Step Ups (20″) or Alternating Lunges (focus on moving good and driving through heels)
10 Rolling Sit ups
10 Air Squats (FORM)
5 Kips on pull up bar
Weightlifting
Empty bar bottom squat holds 3 x :30 Work/:30 Rest 45/35lbs
-then-
2-3 Ramp up sets (rule 1 ramp up set for every 100lbs of where your Squat is going to be)
– Do this in 3-4 Minutes-
-then-
Back Squats 5 x 3
– Every 2 Minutes
Back Squat (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
400m Run
15 Thrusters 95/65
15 Pull Ups
*push the runs a little harder then you want to!
-The pain is the reward, lets find out how deep you can go into the darkness for this 20 Minutes*
Cool Down/Stretch
Spend 5-6 Minutes here are some ideas:
1: Couch Stretch
2: Lat Stretch
3: Calf/Achilles