CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10 Minutes to get Warmed up.

3 Slow ROUNDS

250m Row

10 Thrusters 45/35lbs

15 Band Pull Aparts

-then to the 10 Minute Mark-

Dynamic Traveling Stretches

Skills

Air Squat/Back Squat

– Setup, Execution, Progressions

Push Press

– Setup, Execution, Progressions

MOBILITY:

1 – Puppy Dog Stretch

2 – Spiderman lunge hold & Twist

Weightlifting

Back Squat

– NO Pause, NO Bounce, SHOW control the entire movement

Push Press

– 1 Second Pause at top locked out position

– Active Shoulder, Rib cage down, tight butt, drive through heels… Squeeze everything!

Back Squat (4 x 5)

Push Press (4 x 3 @00×1)

Metcon

This is a VERY Fast SPRINT. Redline ASAP!!!

We want a LOT of Sub 3 Minute times!!

Metcon (Time)

3 Rounds For Time:

10 Push Press 115/75

10 C2B

-NO Jerks

Core

2 Rounds:

10 Hollow Body Lifts

10 HB Rocks (or Lifts again)

10 second HB Holds

-Rest 30 Seconds-