CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Minutes – Freestyle Gym Runs (get Sweaty, get loose)
BB Complex – 3 Rounds – 5 Reps
– Good Mornings
– Press
– Hang Muscle Clean (keep bar CLOSE)
– Squat
Clean Skill Work (3 Reps everything)
(Find your Hamstring and USE it!)Stay Smooth!
-High Hang Muscle Clean
– Mid Thigh Muscle Clean
– From Knee Muscle Clean
– From Mid Shin Muscle Clean
Rest :30
– High Hang Power Clean
– Mid Thigh Power Clean
– From Knee Power Clean
– From Mid Shin Power Clean
(get busy!)
Weightlifting
Power Clean – 20 Minutes
– Find 1RM (at least 8 sets)
Then Immediately into Deadlifts at 20:00 mark.
– 1 Rep every 90 Seconds
– 8 Sets building each set
– 12 Total Minutes
– KEEP back Straight, Use Glutes and Hamstrings
– DIG big Toe into floor and drive through heels
– KEEP Bar CLOSE
Power Clean (1RM)
Deadlift (8 x 1)
Metcon
Metcon (No Measure)
Intervals
Every 2 Minutes – 4 Sets – 8 Minutes
– 10 Box Jumps 24″/20″
– 15 Russian KB Swings 70/53
– 5 Strict Pull Ups
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)
Accessory Work
(10 Minutes after class if there is time permitting)
3 x GH Raises (5-10 Reps)
– Let Quality Dictate reps, focus on moving good more then how many reps
3 x 10 Reverse Hypers
– Go Slow and control!
