CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
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
Weightlifting
Split Jerk Technique
– Foot Work/& Punch Out – Recover (No Weight) Drills
– Tall Jerks From toes/bar at forehead – Recover (empty Bar)
– Dip, Drive, Catch – Recover (empty Bar)
**Front Heel anchored down, Back foot active on the toes (heel up)**
Then 5 x 3 Split Jerk
– Every 2 Minutes
Split Jerk (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
8 Thrusters 95/65
8 Pull Ups
Cool Down/Stretch
at least 4 Minutes
– Lats
– Quads
– Arms/Forearms
– Groin/Hamstrings