CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3′ Row for Calories
-then-
8′ AMRAP
– 5 PVC Pass throughs, 5/5 Halos, 5/5 Leg Swings, 5 Good Mornings, 5 OH Squats
– 5 Push ups, 5 Sit-Ups, 5/5 Lateral Lunges, 5 Kips on Bar, 3-5 Strict Pull Ups/Ring Rows
Mobility:
2-3 minutes Foam Roll T-Spine/Anchored w/ Barbell in Wide Grip
Weightlifting
Coach Up Overhead Squats
– Do a few empty bar reps (then either work as a skill or strength piece)
12′ to Find Heavy 1 Rep Overhead Squats
– if it is skill work think 3-6 Reps every 2 Minutes focusing on improving positioning
Overhead Squat (1 rep max)
Back Squat (4 x 4 @ 80%1RM or more)
Every 2 Minutes
Metcon
Metcon (Time)
4 Rounds For Time:
80′ DB Front Rack Lunges (open Standard) 50/35
25 American KB Swings 70/53
Shoot for unbroken on the Lunges and do smart sets of KBS with Short rest. Push the pace on here but move smooth!
Cool Down/Stretch
Do yourself a favor and stretch your Legs for a solid 6-8 Minutes, at least 60 seconds each stretch and Breath Deep!
– Hamstrings
– Quads
– Glutes
– Lats