CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)