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-
