CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches choice 10 minutes
– run, sling shot
THEN
BB Complex + :30 Double Unders Practice
(3 rds)
– Good Mornings, Presses, Back Squats (fight for perfect mechanics)
Weightlifting
Coach up Deadlifts
– set up, execution, light weight practice reps, coach up common flaws
– fight for posterior chain activation
THEN
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
Metcon (Time)
For time:
10.9.8.7.6.5.4.3.2.1
Clean and Jerks 115/80
30 Double Unders each round
Cool Down/Stretch
5-10 coaches led stretch session