CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Band hamstring
+ Band Hip Flexor
Strength
1-Leg RDLs
4 x 8/8, every 2 minutes
– Get as heavy as possible while maintaining flat back and good balance
– No score just do your best
Metcon
Metcon (Time)
For Time:
45/35 Calorie Row
21, 15, 9
– Deadlifts 185/125
– T2B
45/35 Calorie Row
9, 15, 21
– T2B
– Deadlift 185/125
45/35 Calorie Row
***30 minute time cap, use a weight you can move relatively “easy” when fresh. It should not take more then 3 sets to get through the first 21 reps of deadlifts, AND that is because you chose to break not because it was heavy***
Accessory Work
Pick 3 Stretches for major muslce groups and hold for :60 each.
– Practice a 4 second inhale, 4 second hold, and 4 second exhale in each stretch
– Bonus: use your nose only