CrossFit Nucleus, CrossFit Nucleus, CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
(10-15 Minutes)
3:00 Foam Roll Upper/Lower Back
-then-
3 Rounds:
12 Alt 1-leg KB RDL
24/20 Cal Row
8 SOTTS Press (or 10 Push Ups)
Weightlifting
(30 Minutes)
Deadlift 1 x 5
– Build up to a heavy 5 Rep set in 3-4 Sets
High Hang Snatch 1RM
– Build to 1RM in 3-4 Sets
2″ Below the knee Hang Snatch 1RM
– Build to 1RM in 3-4 Sets
Deadlift (1×5)
High-Hang Snatch (1RM)
Hang Snatch (1RM)
Metcon
(10 Minutes)
Metcon (AMRAP – Reps)
8′ AMRAP
10 Box Jump Overs 24″/20″
2,4,6,8,10,12, etc… Hang Power Snatch 115/75lbs
*The BJOs are always 10 reps, and the HPS go up by 2 reps each round for 8 minutes as high as you can get.
Accessory Work
SLOW and Controlled Reverse Hypers
3 x 10-15