CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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