CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
15′ Total
1000m Row (4:30 Minute Cap)
-then-
3 rds:
15 Russian KB Swings 53/35
10 Box Jumps (step Down, No Rebounding)
5 Strict Pull Ups/ Ring Rows(10 reps)
-then-
Lazy Pigeon 1:00 Each Side
Downward Dog 1:00
Dragon 1:00 Each Side
-then-
Start Moving a Barbell getting ready for Deadlifts (ramp up sets)
Weightlifting
Coach Up Deadlift w/ light-moderate weights on bar
– Set up, Execution
– Focus on maintaining a straight spine through out the pull and keeping bar close, Active foot-pull hips to bar by driving heels into floor
5 x 1 Every 90 Seconds
– Get as heavy as possible without compromising your body positions, NO rounding of the Back!!!!
(Keep back straight and get stronger in good positions, not shitty positions!!)
Deadlift (5 x 1)
Metcon
Metcon (Time)
3 Rds:
20 Deadlift 225/155 (scale as needed)
25 Wall Balls 20/14
30 Calorie Row
18′ Time Cap.
Cool Down/Stretch
3 x 10 Reverse Hypers (light – no weight, full range of motion)
AND
5-6 Minutes of Stretching/smashing (pick those you think you need most)
– Pigeon – Lazy Pigeon
– Kneeling Hamstring
– Couch
– Low Back Twist
– Double Pigeon
– Hudler Stretch