CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
***If you have Strict Pull ups then do the MU Transition work, if you do not then do tempo Ring Rows 5 reps @ 3121***
EMOM x 12 Minutes
Minute 1: 30-50 Unbroken DU’s or Power Jumps
Minute 2: 3-5 MU Transitions (coaches Choice- Dip to Upper Arm Support on boxes)
Minute 3: 30-40 Second HS Hold Or Slow Bear Crawl/Crab Walk
Weightlifting
Clean And Jerk Technique/Mobility.
Burgener Warm up: (kinda) 3 reps each
– Down Up
– Down Up, Elbows High and Out Side
– DU, EHandOS, Muscle Clean
– DU, EHandOS, Power Clean
– Power Jerk w/ 2 Second pause in receiving position.
EOMOM x 6 Sets of: (2) Power Clean + (1) Power Jerk/Split Jerk
– 12 Minutes Total
3 Rounds of 30 Seconds work/60 Seconds Rest G2OH
RX+ 185/135
RX 155/105
– Go heavy but use a weight you can comfortably move good!! Be Smart!!
(2) Power Clean + (1) Power Jerk (6 sets)
2 power cleans + 1 power jerk
Metcon (3 Rounds for reps)
Max reps Ground 2 Overhead
RX+ 185/135
RX 155/105
Metcon
Metcon (AMRAP – Reps)
6 Minute Ladder
3,3,6,6,9,9,12,12,15,15, etc……
Hang Power Cleans 135/95
Burpees over the Bar
Cash Out
3 sets not for time:
10/10 Single Arm DB Back Row
10-15 Reverse Hypers
5 ATYT Crossover Symmetry
Cool Down/Stretch
Kneeling hamstring
Figure 4 on back
Couch
Twisted Lizard
High Dragon/Samson
Shoulder stretches w/ Band or
Arm across front
Threaded needle
yoga shoulder rollover
crab walk