CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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)