CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 Minutes Coaches Choice*
– Sling Shot, Lateral Lunges, Hip flexor lunges
Weightlifting
—3 or 4 Ramp up Sets building to a starting weight—
Find 2 Rep Max Back Squat
– Every 2 Minutes for 5 sets, find heaviest 2 Rep set.
– Use Safety Bars if you are going to go for it!
If your newer to lifting or don’t want to go really heavy do 5 sets of 5 reps building up each set
Back Squat (5 x 2)
Metcon
Metcon (5 Rounds for reps)
EMOM x 5 rounds
1 – Max Rep Thrusters 75/55
2 – Rest
3 – Max Rep Bar Facing Burpees
4 – Rest
*Each Round is Thrusters + Burpees
Core
3 x 15 GHD Sit-Ups/Abmat
(rest as needed)
OR
5 x 7 GHD Sit-Ups (:20 Rest)
Cool Down/Stretch
– Couch Stretch
– Banded Hamstring
– Banded Low back/Glute stretch on back
– Puppy Dog
– Yoga Shoulder Opener