CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10 reps each:
Burpees, Rolling Sit-ups, Lateral lunges, Iron Cross, Scorpions, Push ups
-then-
3 Rounds of DB Complex (5 reps each)
– RDLs
– Hanging High Pull
– Muscle Snatch from shins
– Thrusters
– Bent over Rows
– Muscle Snatch from Shins
REST 45 Seconds each round
Mobility
1. Foam Roll Lats (2 Minutes)
2. Foam Roll Chest/Front shoulder (2 Minutes)
3. Foam Roll Hip Flexor/IT Band (2 Minutes)
Skills
Front Squats
– Stance and Execution w/ PVC or Empty Bar
Weightlifting
Front Squats 6 x 3
– No Belts, Oly Shoes, or Knee Wraps
(unless you have an injury)
– Goal is to have a technically clean lift every rep, yes get heavy but do not compromise form or rely on belts/shoes/wraps as your crutch. we will work Front Squats in next few weeks just get a good baseline of Excellent form here
Front Squat (6 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP
20 T2B – Knee Raises – VUps
20 Wall Balls 25/20lbs
20 DB Step Ups (35/25lbs to 20″)
20 Ring Rows
