CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Coaches choice 10 minutes

– run, sling shot


BB Complex + :30 Double Unders Practice

(3 rds)

– Good Mornings, Presses, Back Squats (fight for perfect mechanics)


Coach up Deadlifts

– set up, execution, light weight practice reps, coach up common flaws

– fight for posterior chain activation


5×4 Deadlift, every 1:30

– ZERO bounce, total control of weight on way down

– think your lifting in a library and don’t let the weights make a sound

– Goal is to get stronger not test strength

Deadlift (5 x 4)


Metcon (Time)

For time:

Clean and Jerks 115/80

30 Double Unders each round

Cool Down/Stretch

5-10 coaches led stretch session