CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

400m Run

-then-

4 Rounds DB Complex/5 reps each movement (15-25lb DBs)

– High Pull (toes)

– Muscle Snatch (toes)

– Thrusters (toes)

– Bent Over Rows

– Muscle Snatch (toes)

***Rest 1:00 each round***

EMOM style, should take 1 minute to complete a round then rest next minute

-THEN-

Sling Shot Activation 7 reps

-THEN-

Mobility:

– Hip Opener

– Ankle Stretch

Strength

Back Squats (20 Minutes total)

first 8′ build up to a heavy single around 90%

– NO Misses, not really trying to PR just build up to a heavy single quickly

THEN

at the 10′ mark start 5 x 3 Back Squats at 80% of today’s heavy single

– Every 2 minutes for these sets

Back Squat (5 x 3)

Metcon

7′ AMRAP Ladder

Metcon (AMRAP – Rounds and Reps)

7′ AMRAP Ladder:

Devil’s Press RX(40/25), RX+(50/35)

25 Double Unders

DB Hang Clusters

25 Double Unders

**DB reps increase like such each round:

Round 1 = 2 Reps

Round 2 = 4 Reps

Round 3 = 6 Reps

Round 4 = 8 Reps

… and so on!

**Always do 25 Double Unders each time**

*Sub: Single Unders 2:1, OR plate jumps to a 45lb bumper 1:1

Accessory Work

3 Supersets:

8/8 Lunges

5 Shoulder Press

*rest as needed*

Cool Down/Stretch

Stretch your legs and shoulders