CrossFit Nucleus, CrossFit Nucleus – CrossFit
CFN CrossFit Warm Up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups to Straddle
Spiderman Lunge W/ a Twist
Pull-ups OR band pull aparts
1. Banded Samson (rig)
2. Banded Hamstring (rig)
3. Banded Super Front Rack (rig)
Front Squats 5 x 3 w/ 3 Second Pause at bottom – every 2 minutes – 10 Minutes total. FULL PAUSE BELOW 90 DEGREES!!!!!
DB Bench Press 5 x (5-8) – Every 2 minutes.
Paused Front Squat (5 x 3 w/ 3 second pause)
DB Bench Press (5 x (5-8))
Dumbbell bench press
20 Minute Cap.
SCORE will be total rounds completed as RX with in 1 minute. If you do not finish all work in the minute then your score is the number of the previous round you completed.
Metcon (AMRAP – Rounds)
EMOM – until you quit or do not finish work within the minute.
1 – Deadlift 315/205
7 – Pull ups
7 – Burpees
5 – Deadlifts (you choose challenging weight)
5 – Ring Rows
5 – Burpees
**Scale as needed to get at least 5-8 minutes of work** after you can no longer finish workload just rest and continue hitting rounds with rest in-between.
3 x 10 Hip/Back Extensions
– Use a light weight if this is easy (ex: 10lbs)