CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice warm up

+ Sling Shot series & Banded Hamstring floss/All-4 External hip opener

Strength

Deadlift Test Week

– 2 Rep Max, touch and go, no bouncing

– spend 20 Minutes building up to a heavy 2 rep Deadlift

– after warming up use no more then 5 x 2, every 2 minutes

Deadlift (2 Rep Max)

Metcon

“Diane” OR “Walking Diane”

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Walking Diane (Time)

21-15-9

Deadlift 225/155

60-40-20 Feet (10 foot intervals)

Handstand Walking

Accessory Work

It’s Friday…. You know what to do!!

Cool Down/Stretch

Spend time on Hamstrings, Glutes, Low Back, Upper Back… stretch and/or smash