CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Sling Shot circuit activation
+ Banded Samson-Hip Flexor stretch/Wrist stretch
Strength
Front Squats, 5 x 3 AT 90% or so from your best set of 3 last week
Take 4′ To build up to your starting weight then go every 2 minutes.
Front Squat (5 x 3 )
Strength
3 x 8/8 Split Squats (every 2 Minutes)
– Go a little heavier then last week
Metcon
Metcon (Time)
3 Rounds for time:
75 Double Unders
35 Thrusters 45/35
25/18 Calorie Row
*Use 150 Singles OR 75 plate jumps on a 45lb Hi-Temp bumper
* If your front rack is more harmful then good for thrusters use DB’s 20/15 ALSO will be considered RX
Cool Down/Stretch
– Foam roll/smash Calves/Achilles/Quads/Hip Flexors
– Couch Stretch, Calf Stretch, Frog Stretch, Double Pigeon, Low Back Twist