CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/High Kick
(1)Knee Hug into Hip Flexor Lunge
(2) Carioca
(1) Lateral Lunges
(1) High Knees
(1) Butt Kicks
(3) Sprint/Fast Runs (dig through the middle)
(1) Walking Quad Stretch
Weightlifting
No Bar Split Jerk Technique (5 Reps each)
-Thumbs on Shoulder, Dip
-Thumbs on Shoulder, Dip-Drive/Press
-Thumbs on Shoulder, on Tippy Toes, Drive down into lunge
-Thumbs on Shoulder, Split Jerk
Jerk Position Stretches (3 x :10)
– Front Rack
– OH Lockout
– Left Foot Forward
– Right Foot Forward
Split Jerk from Rig
– 6 x 3 (add a little weight from last week)
– Every 2 Minutes (12 Total)
-If there is no SOLID active shoulder position, work Strict or Push Press here
Split Jerk (6×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
30/24 Calorie Row
20 Hand Release Push Ups
10 Hang Squat Cleans 135/95
Accessory Work
Strict Pull Up work
and/or
Kipping Pull Up technique (sets of 2-3 PERFECT reps)
– Also Band Pull Aparts or Crossover Symmetry Iron Scap