CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds NOT for time:
40 – DU’s (30 Seconds/unbroken)
20 UNBROKEN Wall Balls/Air Squats (heavy if you can but must be unbroken)
Air Squat/Front Squat w/ PVC Review 5-6 Minutes
– Setup, Execution
Weightlifting
5 x 3 Back Squats (NO pause, NO Bounce)
– every 3 Minutes (15 Minutes total)
– Build up to heaviest set of 3
Back Squat (5 x 3)
Metcon
Modify HSPUs to something you can 2 set the 20, and maybe 3 set the 18, then just be able to keep moving. NO HUGE long breaks, try to keep moving!
Metcon (Time)
For Time:
(20, 18, 16, 14, 12, 10)
Front Rack Lunges (115/75)
HSPUs
20 Minute Time Cap
Metcon
Gymnastic volume test
Metcon (AMRAP – Rounds)
6 Minute AMRAP
Max 6 Unbroken T2B Sets
(the sets MUST be unbroken to count)
* Modify to Hang Knee Raises if you need to.