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)