CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

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!!