CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds:
12 Lateral KB Lunge, 12 Calorie Row, 12 Rolling Sit up to straddle
Weightlifting
Back Squat
– Air Squat review, holds at bottom, improve positioning
– 2-3 ramp up/warm up sets
– 4×4 @85%+
Back Squat (4×4)
Weightlifting
3 x Max Reps DB Strict Press @ 25% each arm
– 60 Seconds Rest
DB Strict Press (3 x Max Reps)
Metcon
-Review Thrusters and modifications
– Review Bar Muscle Ups and Modifications
(Burpee C2B Pull Up)
Metcon (AMRAP – Rounds and Reps)
6′ AMRAP
10 Thrusters (95/65)
5 Bar MU’s
*the Thrusters should be able to go unbroken for 2-3 rounds. Ya it will be tough but suck it up and hang on to the bar!
Cool Down/Stretch
1. Quads
2. Hip Flexors
3. Lats
4. Wrists
5. Shoulders
