CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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