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
BB Complex: 2×8 Quickly:
– Good Mornings
– Press & Stretch
– Back Squat
Jerk Position Stretches: 3x:10
– Front Rack
– OH Lockout
– Left Foot Forward
– Right Foot Forward
THEN
5 Empty Bar Reps
– Dip, Drive, Catch
Split Jerk 6 x 3
– 65-70% 1RM
-1 Second Pause in Receiving position
-EOMOM
Split Jerk (6 x 3)
Metcon
Metcon (Time)
21-15-9
Burpees
DB Snatch 70/50
C2B
Cool Down/Stretch
1. Lats
2. Legs (any and all)
