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)