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4.12.17

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