CrossFit Nucleus, CrossFit Nucleus – CrossFit
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