CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10 Minutes tops!! Warm up as a Class on Coaches time.

3 Minutes Gym Runs. get moving and sweating!

-then-

4 x BB Complex

6 RDLs/Good Mornings

6 Press

6 Squats

-then-

Clean Position Stretches 3 x 10 seconds

1. Squatting Quad

2. Front Rack

3. Front Squat

-then-

3Pause,2Pause,NOPause (empty BB)

– Power Clean

– Power Clean + Front Squat

– Squat Clean

Weightlifting

20 Minutes to find “Heavy” 2 Rep Touch and Go Squat Clean.

– Do 3 x 2 at heaviest weight within the 20 Minutes as well.

-Use 15 Minutes to Ramp up, then the last 5 minutes to hit the 3 heavy sets.

Squat Clean (3 x 2)

Metcon

There will be no Measure here but push yourself hard and try to keep the same rep count each round!

Metcon (No Measure)

18 Minute EMOM

1. :35 Seconds Calorie Row

2. :35 Seconds C&J 185/135

3. :35 Seconds MU’s or Burpee Pull Ups

Cash Out

Coaches Choice of Posterior Chain work

(3-4 Sets and Reps depend on movement and quality of work)

– GH Raises

-Reverse Hypers

– Hip Extensions

– Glute Bridge w/ weight

– Good Mornings

– RDLs DB/BB