CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

14 Minutes tops.

Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/ high kick

(1) Burpee Long Jumps

(1)Knee Hug into Hip Flexor Lunge

(1) High Knees/Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Band Pull Aparts

10 – Band Pass Throughs

10 – Band OH Squats

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

5 – Sumo Stance Hamstring Stretch/+inch worm/+ 2 Push ups

– Arm Circles and Wrist Circles
THEN

2 Rounds:

15 Russian KB Swings 53/35

12 Band Pull Aparts

9 KB Goblet Squats 53/35

Weightlifting

Squat Clean Warm Up

2 rounds Position stretches :15 each

– Squatting Quad

– Front Rack

– Front Squat

THEN

Coach up Squat clean real quick through the next two sets: Setup, Execution, Points of Performance, Fix faults.

Do 1 set of 3 rep squat cleans w/ an empty bar

AND 1 set of 3 reps squat cleans w/ Ramp up Weight

(both of those as class)

THEN load up bar and get ready for first set

Squat Cleans

6 x 3 Drop and Reset, Every 2 Minutes AHAP while maintaining position and posture through out the sets.

Squat Clean (6 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

8′ AMRAP

8 Thrusters 95/65

8 Pull Ups

Accessory Work

Reverse Hypers

3 x 10 (use weight if you can, but not to heavy) focus on straight legs and squeezing glutes at top of movement

Cool Down/Stretch

:60 Each side

– Couch

– Figure 4, thread the needle

– Seated twisted Spine

– Lats

– Shoulder on Rig