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)
