CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice (quick dynamic + DB Complex)

+ Banded Hip Flexor (:45 each side)

+ Spiderman lunge stretch w/ rotations (:40 each side)

Strength

Back Squat – 20 Rep Max (LAST week)

4 ramp up warm up sets 3-5 reps each set

do 1-2 reps of what you are going to do for 20 reps

rest 1:00 to 1:30… then let it rip

Squat through your Stomach EVERY rep, especially as you get tired in the higher reps

Back Squat (1 x 20)

Metcon

Metcon (Time)

5 Rounds For Time:

400m Run

12 Shoulder to Overhead 135/95

6/6 KB Goblet Walking Lunges 70/53

Accessory Work

3 x 8 GH Raises (use box if needed, control descend)

3 x 12 Reverse Hypers

3 x 10 Alternating DB Rotational Curls (10 each arm)

Cool Down/Stretch

Seated Hamstring with opposite arm 1:00 each side (hamstrings)

Hurdler stretch/Couch stretch 1:00 each side (quads/hip flexors)

Frog Stretch 1:00 (adductors/hip flexors)

Pigeon Stretch 1:00 each side (glutes/abductors)