CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Steady Rounds:
50 DU’s (60 seconds max)
5-10 UNBROKEN Strict Pull ups/Ring Rows
10 Weighted good mornings (95/65? or 45/35)
Clean Position Stretches 2 x :10
– Squatting Quad
– Front Rack
– Front Squat
3 Part Pause (start, knee, hip)
– Muscle Clean (4 Reps)
– Power Clean (4 Reps)
– Squat Clean (4 Reps)
Weightlifting
Power Clean 5 Rep Max
– Every 2 Minutes, 6 sets, 12 Minutes
– First 2 sets should be confident/ramp up sets
– Last 2-3 sets should really be the Test here
– Touch and Go, NO ReGrip on the Floor
Power Clean (5RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
9 Bar Facing Burpees (2 feet Jump)
7 Hang Power Cleans 135/95
3/2 Ring Muscle Ups
5 Ring Muscle Ups is RX+
(these should be able to be unbroken for the most part or no more then 2 sets)
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)