CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Station Warm Up (No Measure)
15 Minutes.
1st – 5 Minutes Rower
2nd – 5 Minutes with Agility ladder, agility cones, and hurdles
3rd – 5 Minutes w/ Sling Shots and traveling warm up
Weightlifting
20 Minutes:
Split Jerk Technique session.
Empty Bar position stretches x 3
– 10 seconds each
1st – Jerk Rack
2nd – Overhead position
3rd – Right foot forward
4th – Left foot forward
EMPTY BAR: Coach it up!
5 Strict Press
5 Push Press
5 Power Jerk
5 Split Jerks
-add a little weight
1. Dip w/ Pauses (focus on being in good positions – vertical chest, knees out, weight in heels)
2. Jerk from paused tippy toes (tall Jerk) w/ Pause in receiving position.
3. Put it all together, add weight as necessary but nothing heavy enough to not allow for PERFECT form! Focus on a good receiving position! (get low w/ a solid base and active shoulder)
Metcon
Treat this as either Active Recovery or Go Hard and get everything you can get out of it!! Decide on how your body feels!
20 Minute AMRAP
15 Slam Balls
1/1 Turkish Get Ups
– (or 10/10 1 Arm KB Swings)
10 Burpees
50/30 DU’s (goal is Unbroken)
2 Rope Climbs
50′ Farmers Carry
60 Seconds Battle Ropes