CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2:00 Each Glute/Hip with Lacrosse Ball
-THEN-
4 Minutes on Rower
-THEN-
2 Steady Rounds:
15 Double KB Thrusters
20 Push Ups
Weightlifting
Back Squats 5×5
– 2-3 Ramp Up sets
– Add 5-10lbs from last week (70%+)
– Every 2-3 Minutes
THEN
Strict Press 1×4, 4×4
– 1-2 ramp up sets
– 1st set 70%
– Sets 2-4 75%
– Every 2 minutes
Back Squat (5×5)
Shoulder Press (4×4)
Metcon
Metcon (Time)
For Time:
15-12-9-6-3
HSPU’s
T2B
Front Squats 155/105
*12 Minute Time Cap*
Cool Down/Stretch
Spend 6-10 Minutes Stretching or Foam Rolling!!!
Focus on large leg muscle groups first, then shoulders/chest
