CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ coaches choice warm up

+ Banded Hamstring

+ Pigeon/Sling Shot



– 2 ramp up sets of 5 slow reps, no bouncing

3 x 8, No bouncing

– every 2 minutes

– think 55%-65% you can add weight each set if you want, try to stay in that rep range and really focus on slow negatives and Perfect form.

– Spend the next few weeks getting “better” movement patterns/technique on Deadlift

Deadlift (3 x 8)

Accessory Work

1-leg RDL 3 x 7/7

– Rest 1:00 after each set


Do the following 3 Metcons with 3 minutes of rest between each one.

Record each metcon seperately. Go Fast!!

Metcon (AMRAP – Rounds and Reps)


15 Calorie Row

10 Burpees over the Rower

– Rest 3′ and then do the next metcon –

Metcon (AMRAP – Reps)


XX – Max Unbroken Set of T2B

7 – Burpees

*if you come off the bar your set is over

– Do 7 Banded Knee Tucks to sub for T2B

– REST 3′ and then do the next metcon –

800m Run (Time)

Max Effort 800m Run

Cool Down/Stretch

Spend 5′ giving your Hamstrings, Glutes, Low Back, Upper Back a little love.

AND stretch anything else that is sore.