CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Before Class: Crossover symmetry Activation 5 reps AND Front Rack Mobility
(PVC on Box/Bench, Banded front rack stretch on Rig)
10′ Coaches Choice
– Include a Primer (get heart rate spiked a few times)
Metcon
Ring Dip Progression 3-5 reps each step
– Push Ups, Ring Push Ups, Ring Dips Strict, Kipping Ring Dips
Empty Bar Power Clean Warm up
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Weightlifting
On your own, rest 1-3 Minutes between sets. Get heavy
– Keep back straight, go down SLOW
Sumo Deadlifts 6 x 3
Sumo Deadlift (6 x 3)
Accessory Work
3-4 Sets each
GH Raises (5-8 Reps)
Strict Chin Ups (5+ – Max Reps)
OR Barbell Curls (8-12 Reps)
Cool Down/Stretch
5+ Minutes of static stretching AND Deep (4 seconds each in/hold/out) Breathing
– Every day!
