WORKOUTS

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice Warm Up + Banded Hip Flexor + Sling Shot ActivationStrengthBack Squat - 20 Minutes - Find 2 Rep Max (improv sets and reps towards a 2 rep test, about 2-3 sets total attempting...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5’ Coaches Choice + Banded Front Rack + Banded Hip Flexor/Spider-Man holdWeightliftingStay light and work on getting under the bar as fast as possible and sticking the Front Squat relieving...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up10' Coaches Choice METCON TBA

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice + Twisted LIzard (:30 each side) +Banded Lat Stretch (:30 each side)Strength5 Super Sets: 8/8 BB Front Rack Walking Lunges 5+/Max Strict Pull Ups *Add weight on Pull Ups if you...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice + Yoga Shoulder Opener (:30 each side) + Arm across body/overhead stretch (:30 each side)StrengthBench Press - 5 x 4 ACROSS (all sets the same weight) - 90% of last weeks...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up8' Dynamic Coaches Choice + Seated Hamstring/Hurdler Stretch (:30 each side) + Pigeon Stretch (:30 Each Side) + Twisted Lizard (:30 each sdie) + Puppy Dog (:30)SkillsGymnastics Tabata - Work...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice Warm Up + Twisted Lizard (:30 each side) + Goblet Squat Hold (:30 hold)StrengthBack Squat - A little recovery week from the 20 rep cycle, we will get into another heavy cycle...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5’ Coaches Choice Warm Up + Band Hamstring + Band Super Front RackWeightliftingClean Complex every 2 minutesSquat Clean, Hang Squat Clean . Squat Clean (6 sets)Squat Clean, Hang Squat Clean ....

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice Warm Up + 20.5 Mobility/ActivationMetconCrossFit Games OPEN Workout 20.5 - Last week - Leave it all out there today!!Crossfit Games Open 20.5 (Ages 16-54) (Time)For time,...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice Warm up + Shoulder/chest Mobility + Chest ActivationStrengthBench Press - Set up, execution, common faults/fixes Find 3 Rep Max across 6 sets every 2 minutes 6 x 3, every 2...