CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Coaches Choice
– Sling Shot, Banded good mornings, lateral lunges, bird dogs/supermans, hollow body
– empty bar complex
Weightlifting
Deadlift 5 x 3 @20×1
– Every 2 Minutes
– NO BOUNCE!! Go down Slow EVERY rep, even the last one. Do NOT drop the weight, focus on getting stronger here and lowering the weight down can really help improve posterior chan strength (hamstrings, glutes, low bac, upper back).
– Get as heavy as possible but this is not necessarily a 3 Rep Max so maintain perfect form!
Deadlift (5 x 3)
Metcon
Metcon (Time)
4 Rounds for time:
25 Push Ups
20 Front Rack Alternating Lunges 95/65
15 Pull Ups
10 Bar Facing Burpees
Accessory Work
3 Rounds not for time:
20 Banded Good Mornings
10/10 Banded Torso Twists on rig (red)
10/10 1-Leg KB RDLs
Cool Down/Stretch
Hamstrings
Glutes
Low back twists
Upper back twists w/ band