CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

No More then 15 Minutes before we start Clean Complex: (strength)

2 Minutes on Rower (good Technique)

– Tall chest, Tight stomach, keep heels on rower and drive through them

BB Complex x 2 Rounds

10- RDLs

10 – Presses from FRONT Rack

10 – Back Squats

– No Rest –

Coaches Choice Clean and Jerk Technique

– Pauses in Jerks: Dip, on toes, in receiving position

– 3 position pauses for Cleans

– Burgener Warm Up

Clean Position Stretches

1. Squatting Quad

2. Front Rack

3. Front Squat

Jerk Position Stretches

1. Front Rack

2. Left Foot Forward Receiving Position

3. Right Foot Forward Receiving Position

4. Both hands over head

Weightlifting

30 Minutes to find heaviest “Big Clean Complex” Unbroken with in 6 sets

– Each set will include 12 reps

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Power Jerk +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Modify as needed to get 12 reps per set.

– Catch in Power Position if needed, mix and match.

** If you want to RX or have the ability to catch all Cleans in a Full Squat then do so!! If your legs are wrecked from Monday and Tuesday then catch what you need to in a Power Position**

Big Clean Complex (6 x 1)

Find heaviest “Big Clean Complex” Unbroken with in 6 sets

– Each set will include 12 reps

– Rest as needed

– RX is Squat Cleans for all Cleans

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Power Jerk +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Gymnastics

15 Minutes of T2B Technique

– Small Sets

– Quality of work instead of volume of work

– do strict if you are Good at these

– work core strength or shoulder strength (push/pull)

– Hollow Body to Superman and back

– Coach these up!!

Cool Down/Stretch

Pick any 3 stretches for 1 minute each hold.

1. Couch

2. Figure 4 laying back hugging knee

3. Puppy Dog

4. Kneeling Hamstring

5. Seated Twisted Spine

6. Twisted Lizard

7. Samson

8. Low Dragon