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