CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Death by Stairs (5-9 minutes) (no more then 10 minutes even if you are a super hero)
– No Stairs?? Just do 5 minutes of Gym runs and add in any of the dynamic stuff you like to do (start with 2′ running or skipping or carioca, etc… )
– Feel free to add in some stretching/foam rolling before you start, or before the Zoom session starts. (5-10 minutes)
Strength
Strict Pull Ups 5 x 5
– Use I-Beam in basement any grip, at home pull up bars,
OR
Tempo Bent Over Rows 5 x 5 @3033
– 3 seconds on way down, no time on bottom, 3 seconds on way up, and 3 second pause at the top ( Do these slow and control focused on keeping stomach tight the whole time)
Metcon
Metcon (Time)
5 Rounds for time:
10 Burpees
30 Alternating Single Arm DB Snatches
10/10 Split Squats
**If you have 2 lighter DB’s you can do them like Zac did in the YouTube Video
Cool Down/Stretch
Let’s really focus on getting 10 minutes of solid stretching in afterwards.
Stay on look out for different video for different things!!
