CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
1000m Row
-then-
3 Rounds:
20 Banded Good Mornings
15 Rolling Sit Ups
10 Band Pull Aparts
5/5 1 Arm DB OH Squats (light DB Weight OR Use empty Barbell and go SLOW and Control)
Weightlifting
Deadlift as if you are in a Library 3 x 3
– Every 2 Minutes, Weight doesn’t matter as much as control… think Tempo especially on the way down, then smooth off the floor and stand up fast once weight is off the ground using your Hamstrings and Glutes. @30X1
-The weight on the bar won’t impress us unless it moves pretty!!
Deadlift (3 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
10′ AMRAP
12 T2B
8 DB Thrusters 50/35
4 Ring Muscle Ups
Gymnastics
Strict Ring Dips, 4 x Max Reps, :60 Rest
– Get at least 5 reps or use a light band
Ring Dips (4 x Max Reps)
Cool Down/Stretch
Chest, Shoulders, Lats, Abs, Hip Flexors, Quads, hamstrings
