CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Crossover Symmetry before class

8′ Coaches Choice

-then-

MOBILITY

2′ PVC Underhand grip on box (front Rack Stretch)

1′ Each Side Hamstring Floss

Weightlifting

New Monday SUPERSET! Every 2:30

Power Cleans (3 Reps)

Strict Chin Ups (5 Reps)

5 total sets – We will do this through out December so try to add a little bit each week (3 Weeks)

Power Clean (5 x 3)

Weighted Strict Chin Ups (5 x 5)

Supinated grip pull ups with weight.

Metcon

Metcon (Time)

21-15-9

Alternating DB Snatch 50/35

Box Jumps 24″/20″,21-15-9

Alternating DB Snatch 50/35

Box Jumps 24″/20″

*10′ Time Cap*
,

Metcon (Time)

21-15-9

Alternating DB Snatch 50/35

Box Jumps 24″/20″,21-15-9

Alternating DB Snatch 50/35

Box Jumps 24″/20″

*10′ Time Cap*
,

Accessory Work

3 x 10 GHD Sit-Ups

– Modification ideas –

:More Reps if you do these regularly

:Less range of motion if you experience back pain or are new to the movements

:Less Reps if you are newer to the movement, use it as an introduction to the movement by just trying a few reps each set

:Add Weight if you have done these A LOT of times before and need a little more

Be Smart and use the appropriate dose, don’t just load up the weight and figure it out if it’s your first time.

– You’ll get another chance to do these next week –

Cool Down/Stretch

Stretch circuit for each side, Hold each for :30-:60

Z Stretch, Hurdler Stretch, Pigeon, Cobra