CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

1k/800m Row

-then-

4 rounds BB Complex:

5 – RDLs

5 – Hang Power Clean

5 – Shoulder Press

5 – Back Squat

5 – Good Mornings

5 – Thrusters

-rest :15-

Weightlifting

Back Squat 3 x 8

– Perfect Reps, don’t get lazy!

– 2 warm up sets

– Every 3 Minutes (lots of rest so get heavy but focus and fight for perfect Mechanics!)

Back Squat (3 x 8)

Metcon

Here comes the volume, find a good pace and keep chipping away Reps!!

Metcon (Time)

8 Rounds w/ 20′ Time Cap

8 C2B Pull Ups

8 Box Jumps 24/20″

8 T2B

35 Double Unders

*scale as needed to keep moving.

Accessory Work

30 GHD Hip Extensions

– SLOW and keep spine straight, hinge/bend at hip

Cool Down/Stretch

1:00 Each Banded Hip Flexor on Rig

2:00 Each Couch Stretch on Wall

1:00 Each Calf/Achilles on Rig

1:00 Each Lats on Rig

2:00 Cobra Stretch (look over left/right shoulder a few times for :10 each)

1:00 Each Kneeling Hamstring or Banded Hamstring

1:00 Each Supine Twist w/ Straight leg (use band as needed)