CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4 Minutes: Lacrosse Ball Glute to Hip (2:00 each side)
-then-
3 Rounds:
10 Thrusters 45/35
10 Rolling Sit-Ups
10 Band Pull Aparts (red)
5 High Box Jumps (no Rebounding)
Weightlifting
WEIGHTLIFTING WEDNESDAY!!!
Clean Position Stretches (2-3 Rounds, 10-15 Seconds)
– Squatting Quad
– Front Rack
– OH Lockout
– Front Squat
Then Every 2:30 Clean Complex (5 Movements)
Build up as heavy as possible, do 1 Set together with NO weight or Really light weight!!
– Power Clean
– Power Jerk
– Front Squat
– Hang Squat Clean
– Split Jerk
Misfit Clean Complex (5 x 1)
Power Clean, Power Jerk, Front Squat, Hang Squat Clean, Split Jerk
Weightlifting
Deadlift 3×5, @ 2011 – NO Bounce/Touch and go
– Every 2 Minutes
Deadlift (3×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
6′ AMRAP
5 Thrusters
7 Hang Power Clean
9 Bar Facing Burpees
RX+ = 135/95
RX = 115/85
**Goal is to do Thrusters unbroken**
Cool Down/Stretch
1. Wrists
2. Elbows
3. Lats/Shoulders
4. Lizard/Twisted Lizard