CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Banded Hamstring
+ Banded Hip Flexors
Strength
Deadlift, 4 x 7
– Setup, Execution, Common faults
– Every 2 Minutes
– Touch and Go
– Down slow, NO Bouncing the weights. get stronger as reps will start to decrease in the following weeks up to a test of Deadlift so FOCUS on getting better technique and it will lead to a bigger/better lift in a few weeks
Deadlift (4 x 7)
Metcon
Metcon (Time)
20′ AMRAP
10 Burpees
10 Calorie Row
40 Double Unders
20 Russian KB Swings 70/53
Cool Down/Stretch
Banded Hamstring on floor
Banded Supine Twist (Low back)
Calf stretch
Hip Flexor stretch