CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Front Rack Mobility
+ Front Rack Mobility
Strength
Front Squats – coach it up
– set up, execution, common faults, empty bar tempo reps/reps
THEN
5 sets every 90 seconds building to a heavy single (5 x 1+)
– If you want to do 2-3 reps the first two sets go ahead
Front Squat (5 x 1)
Metcon
stagger start as needed
Metcon (3 Rounds for time)
Every 5 Minutes for 3 Rounds
15/12 Calories on Bike
15 Double Russian KB Swing
15 Air Squats
15 Push Ups
*RX = 2 – 53lb KBs for guys, 2-35lb KBs for girls. Hold them with palms facing each other and only go chest high at the highest point*
Accessory Work
3 x 10 Good Mornings
3 x 15 GHD Sit-Ups