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