CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Banded Hamstring/Hip Opener
+ 1-leg RDLs or Sling Shot
Strength
Deadlift (3 Rep Max TEST)
– Setup, execution, points of performance, common faults
3 x 3 Working sets Building to a 3 Rep Max
– Every 2 Minutes, Touch and Go
– NO BOUNCING
– Do 2-3 ramp up sets to get up to some heavy weight for your first working set
Deadlift (3 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
7 Power Cleans 135/95
7 Burpees
200m Run
*If you start the run before time is up it counts as 1 rep, if you finish then you completed the round.
Cool Down/Stretch
– Hamstrings, low back, glutes, lats, forearms