CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Minutes Rower/Gym Runs
-Then-
3 Rds: 10 Burpees, 10 Rolling Sit Ups, 10 Push Ups
– Then-
1 leg RDL w/ High Kick
Lateral Lunges
Knee Hug/Ankle Lift
Then “SLING SHOT” warm up
(focus on keeping tension out with knees, Glutes should be burning!)
10 Forward steps angled out
10 Backward steps angled out
10 Steps to the left
10 Steps to the right
10 Air Squats
Skills
Squat Therapy:
1. 20 Second Goblet Squat holds
2. 20/20 Seconds Samson
3. 20/20 Sec Yoga Shoulder Roll
4. 3 Reps Wall Squats
Squat Mobility:
1. Banded Hamstring (on Rig)
2. Banded Supine Extended Leg
3. Banded Ankle (on Rig)
Weightlifting
Jerk Progression/Technique:
Jerk Position Stretches 3 x 10 Seconds Each position
1. 3 x 5 Push Press w/ 2 sec Pause in Dip and OH
2. 3 x 3 Power Jerks @01×2(receiving position)
3. 6 x 1 Split Jerk EMOM @01×2(receiving position)
Use a Light to Moderate Load on bar, Nothing “Heavy” – No Missed Lifts.
– think EMOM the whole time, really focus on moving better overhead with weights through all three movement progressions.
Metcon
W/ Partner Complete (in any order)
5 x Sled Pushes (Down and Back)
5 x 10 Calories Ski Erg
5 x KB Farmers Carry (Down and Back)
5 x 30 seconds Battle Ropes (FAST)
5 x 10 V-Ups (fast)
5 x 5 ATYT (Crossover Symmetry)
Cool Down/Stretch
Kneeling Hamstring
Twisted Lizard
Thread the Needle
Lat Stretch W/ Band on Rig
Shoulder Stretch w/ Band on Rig
Chest Stretch w/ Band on Rig
AND
Foam roll/Smash everything!
