CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
– Band Pull Aparts, Scap Push Ups, Planks
Strength
4 supersets:
1-Arm DB Press (8/8)
1-Arm DB Row (8/8)
-rest as needed 1 minute or so between sets-
OR
The CrossFit Total
AKA “hibernation gains”
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
400m Run
20 Russian KB Swings 53/35
15 V-Ups
OR
500m Row
20 Russian KB Swings
15 Toes to Bar
Metcon
At Home Version: 20′ AMRAP
400m Run
10 RDLs (Slow and Control, keep back and leg straight)
15 V-Ups
Cool Down/Stretch
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)