CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
1500m Row
PVC
– 10 leg swings
– 10 pass throughs
– 10 good mornings
– 10 SLOW OHS w/pause at bottom
Weightlifting
Deadlift
– setup, execution, empty bar practice reps
Then
3×10 NO bounce, touch and go
– Every 3 minutes
1 Arm DB Back Row
6×10/10
– 1 minute rest between sets
Deadlift (3×10)
Single Arm DB Row (6×10/10)
1 arm DB Back Row
Metcon
Short and fast!!
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
15 American KB Swings 70/53
8 C2B
* KBS should be unbroken the whole time.
* same with pull ups, no more than 2 sets or modify your movement to Pull Ups – jumping pull ups
*shoot for 5+ rounds!
Cash Out
Crossover symmetry Iron Scap
– 7 reps each movement