CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5 minutes on Rower/Bike/Gym Runs
-then-
2 minutes Sling Shot
-then-
2 rounds: 10 reps each (good mornings, press, back squat)
Mobility
30 seconds each:
– Banded Hip Flexor
– Banded Hamstring
– Figure 4 Hip Stretch
Weightlifting
Back Squat 1 Rep Max
– use safety bars
– get full depth before adding weight, video if you need proof of depth.
– use smart warm up/ramp up sets but dont fatigue yourself with too much volume
– goal would be 5 maybe 6 singles
Back Squat (1RM)
Metcon
Metcon (Time)
For time:
30,20,10 HSPUs
15,10,5 Power Cleans 155/105
*12 minute time cap, scale accordingly*
Accessory Work
3×5+ Glute Ham Raises
