CrossFit Nucleus, CrossFit Nucleus – CrossFit
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