CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ coaches Choice (get sweaty)
Metcon
Machine Sprint Triathalon
3 x 20/15 Calorie Sprint on Assault Bike
3 x 20/15 Calorie Sprint on SkiErg
3 x 25/20 Calorie Sprint on Rower
Cycle through in order (1 sprint on Bike, 1 Sprint on SkiErg, 1 Sprint on rower, then repeat)
– Rest as needed –
Metcon (9 Rounds for time)
1- 20/15 Cal Bike Sprint
2- 20/15 Cal SkiErg
3- 25/20 Cal Rower
4- 20/15 Cal Bike Sprint
5- 20/15 Cal SkiErg
6- 25/20 Cal Rower
7- 20/15 Cal Bike Sprint
8- 20/15 Cal SkiErg
9- 25/20 Cal Rower
Gymnastics
Kipping Pull Up technique (getting ready for Friday, low volume)
Cool Down/Stretch
Use some mobility Tools and get jiggy with it!
Weightlifting
Snatch Technique
– 3 Part Pause work (Start, Knee, Hip)
– Straight arm pulls, High Pulls, Muscle Snatch, Power Snatch, Power + OHS, Squat Snatch