CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up (DB Complex)
+ Sling Shot
+ Front Rack mobility
Strength
Front Squat – 14′
– Find 1 RM
(Next week starting a short 3 week Back Squat Cycle so last chance to test the Front Squat today)
Front Squat (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
13′ AMRAP
4 Bar Muscle Ups
8 Front Rack Alternating Lunges
16 Calorie Row
** 4 Strict Chin Ups
**Use weight that is challenging but can be done unbroken every round, switch up from front rack to back rack or use DB’s as needed.
Accessory Work
Rest as needed: Try to keep it between :30-:60 rest though
3 x 8 DB RDLs
3 x 8 Hip Extensions on GHD (Slow and controlled)
3 x 10 Rebound Box Jumps (use height that allows you to rebound, even if it is just a few stacked plates)