CrossFit Nucleus, CrossFit Nucleus – CrossFit
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