CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)