CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Banded Hip Flexor
+ Sling Shot Activation
Strength
Back Squat – 20 Minutes
– Find 2 Rep Max (improv sets and reps towards a 2 rep test, about 2-3 sets total attempting to find 2RM)
OR
– 8 sets of 2-3 reps, adding weight if possible
Back Squat (2 Rep Max)
Metcon
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP
12 Thrusters DB or BB 50/35 ~ 95/65
12 V-Ups
250m Row
*Every 50m = 1 rep
Accessory Work
3-4 sets:
8/8 Goblet Lateral Lunges AHAP, keep chest tall and foot flat
8 GH Raises
8 Bar Dips w/wt AHAP, add weight each set if possible
Cool Down/Stretch
Quad: 2′ each stretch
– Couch OR Twisted Lizard
Glutes/Hips: 1′ each
– Figure 4 OR Pigeon
Hamstrings
– Seated OR Kneeling Hamstring stretch