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