CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Weakness Warm Up:
1 Mile Run or 10 Minute AMRAP 400m Runs.
(if rainy 2K Row, or 8 Minutes)
– then –
3 Rounds:
10 Band Pull Aparts
10 Rolling Sit-Ups
Weightlifting
After Pull Ups work through some empty bar work to get ready for Power Cleans
Weighted Pull-ups (6 x 3)
Power Clean (5 x 2 Drop and Reset)
Metcon
Think fast here, sub 10 minutes should be your goal! It is overall low volume, a bit heavy and high skill but push it on this one!
Metcon (Time)
5 Rounds for time:
5 Deadlifts 275/185
5 Bar MU’s
35 DU’s
Scaled Options:
Lighter Weight
10 C2B, Pull Ups, Ring Rows, (5)MU Transitions,
70 Single Unders
Accessory Work
4 x 8-10 Reverse Hypers
Then Stretch – Top 3:
– Supine Extended Leg (low Back/glutes)
– Low Dragon
– Pigeon