CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Sling Shot + BB Complex Warm Up (No Measure)
2 Rounds as a class:
2:00 Gym Runs (get loose)
1:00 Sling Shot Lateral Steps
1:00 to complete the following BB Complex/6 reps of everything
– RDLs, High Pull
– Hang Clean and Press, Thrusters
– Bent over Back Rows, Back Squats
Skills
Power Clean Technique – 10lb bumpers each side (5-6 Minutes)
3Part Pause, 2 Part Pause, NO Pause (3,2,1 Reps each movement)
– Straight arm pull
– High Pull
– Power Clean (focus on receiving position just as much!)
Weightlifting
15′ to build/find a Heavy 1 Rep Max for the day, Power Clean
Power Clean (Heavy 1 Rep)
Metcon
Metcon (Weight)
10′ EMOM
2 Power Cleans (80% of TODAYS heaviest successful lift)
20 Double Unders
*RX+ = 3 Power Cleans (they HAVE to be touch and go, NO drop and resets)
Accessory Work
Jacked Street!!
Superset:
5 sets 10 Reps – DB Hammer Curls
5 sets 10 Reps – DB Skull Crushers
Superset:
4 sets 10 Reps – Prone Reverse Snow Angles (2.5lbs each hand)
4 sets 15 Reps – V- Ups