CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Minute Freestyle Dynamic Gym Runs
THEN
BB Complex 3 x 5 reps
– Good Morning
– Hang Muscle Clean
– Press/Push Jerk
– Back/Front Squat
THEN
Clean/Jerk Position Stretches
– Squatting Quad Clean Grip
– Front Rack
– OH Lockout
– Front Squat
– Split Jerk Left/Right
Weightlifting
Misfit Clean Complex x 3 Rounds (drop and Reset)
1=(Power Clean, Power Jerk, Front Squat, Hang Squat Clean, Split Jerk)
– Every 2:00, 4 sets, at about 65-70%
-Good Luck! 🙂
Misfit Clean Complex (4 x 3)
Power Clean, Power Jerk, Front Squat, Hang Squat Clean, Split Jerk
Weightlifting
Deadlift 3 x 15
– UNBROKEN touch and go, Smooth, Controlled, Heavy
– Find your backside and use it, nice and slow!
– Drive through heels, dig big toes into floor, brace the stomach!
-Every 2:30
Deadlift (3 x 15)
Metcon
Metcon (Time)
Intervals – 4 Rounds
15 Box Jumps 24″/20″
8 Unbroken Power Cleans 135/95
15 Box Jumps 24″20″
-Rest 1:00-
**to scale jumps find something smaller to jump on, we don’t want step ups here. Jump on Something.
Cool Down/Stretch
Cool Down #2 (No Measure)
– Start Butterfly, tall spine
– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot
– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot
– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right
Repeat on the other side