CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ AMRAP

250m Row

10 Russian KB Swings 50/35

8 Band Pull Aparts

6 Rolling Sit Ups

4 Inchworms

Weightlifting

Hang Squat Snatch Warm up/Drill work (5-6 Minutes)

– Coaches choice… Think position stretches, Bergener warm up, 3Part Pauses, your own complex to prep the movement, etc…

THEN

Hang Squat Snatch 5 x 4

– Every 2 Minutes, Focus on Speed under the bar into a Stable Receiving position

Hang Snatch (5 x 4)

Metcon

Metcon (2 Rounds for time)

21-15-9

Deadlift 225/155

Box Jumps 24″/20″

-Then Immediately Cash Out with

800m Run For time

*RD 1 = Time of Couplet

*RD 2 = Time finishing 800m run (including the Couplet time)

– ya gotta get right into the 800m run –

Accessory Work

3 Super Sets:

1 – 5-8 Glute Hamstring Raises

2 – 8/8 DB Back Rows

3 – 10 Hip Extensions

Cool Down/Stretch

10 Minutes of Stretching will increase your Fitness Gains 100x

(not facts but its basically true)