CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Steady Rounds of:
10 Rolling Sit-Ups
15 Band Pull Aparts
10 Empty Bar Strict Press
4 Gym Runs (down and Back)
Mobility
Jerk Position Stretches:
(3 x 10 Seconds each)
– Front Rack
– OH Lockout
– Left Foot Forward Lockout
– Right Foot Forward Lockout
Weightlifting
5 Empty Bar Split Jerks w/ 2 second hold in receiving position
-then-
4 x 1 EMOM Split jerk
-immediately into-
4 x 1 E90Seconds Split Jerk
Split Jerk (8 x 1)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Core
3 rounds NOT for time:
15 GHD Sit-Ups or Straight leg Abmat Sit-Ups
15 Reverse Hypers (light weight w/ Control)
Cool Down/Stretch
Top 3:
– Lats
– Hamstrings/Low Back
– Calf/Achilles
+ Quads (from yesterday)