CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches choice Quick Heart rate spike interval
Example: (row :20 Max Effort, :40 Slow x 3 rounds)
Then NOT for time 3 Rounds:
10 Band Pull Aparts (red/blue) Slow w/ 3 second hold at end range of motion
10 GHD Sit-Ups (coach them up)
10/10 Lateral Sling Shot Steps (left/Right)
Metcon
Metcon (Time)
4 Rounds:
600m Run
15 Bench Press 155/95
10 Deadlift 225/155
5 Box Jumps 30″/24″
*share equipment as needed
*feel free to Deadlift and/or Box jump first if the bench is taken up
RX+ = 185/135 Bench & 275/195 Deadlift
– Should be able to do 5+ reps EVERY set the entire Workout to RX+, remember the goal is still fitness here with a moderate weight. This is not a strength piece, it’s a heavier conditioning piece.
Cool Down/Stretch
– chest stretch
– Hamstring
– Low back twist