CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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