CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
– Reverse Hypers (activation)
– Russian Baby Makers (mobility)
Strength
4 Super sets every 3 Minutes (or work through efficiently)
(10) GHD Hip Extensions w/ weight as needed
– Slow and control up and down bending at the hip, body should be 180 degrees at the top and 90 degrees at the bottom
AND
(10) Hollow Body Lifts
– Initiate movement by engaging the stomach then lifting hands and feet
– Hold HB Position for a 2 count each rep
GHD Hip Extensions (4 x 10)
GHD bend 90 degrees at hip face down, do not let the spine flex or extend. Lock in the midline and bend at hip to where the body is 180 degrees.
Metcon
Metcon (Time)
4 Rounds for time – 16′ Time cap
15 Double KB Sumo Deadlift 70/53
15 Kipping Pull Ups
15 Box Jumps 24″/20″
1:00 Plank
Metcon (Time)
4 Rounds for time – 16′ Time cap
15 Double KB Sumo Deadlift 70/53
15 Kipping Pull Ups
15 Box Jumps 24″/20″
1:00 Plank
Cool Down/Stretch
– Hamstrings, low back, lats, calves/achilles, abs
AND anything else you need