CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10 Minute Traveling and body weight Warm up. Coaches Lead
– Start with 1 Minute Jogging, 2 x Karaoke, then mix up the rest… Spiderman Lunge w/ Twist, Elevated Hip Flexor, Alternating Lateral Lunges, High Knees/A-Skips, Butt Kicks/Quad Stretch, 1-leg RDL w/high Kick, Knee hugs, ankle lifts, etc…. Scorpions, Iron Cross, Rolling Sit-ups, Squats, Russian Baby Makers…
Then Clean BB Stretches 3 x 10 seconds
1. Squatting Quad Clean Grip
2. Front Rack
3. Front Squat
Weightlifting
10 Minutes to build up to a Heavy or 90% of your 1RM Squat Clean. Then at the 10:00 mark start a 5 Minute EMOM:
:20 1 Squat Clean + Max Rep Front Squats
:40 Rest
*For Recording purposes Count SC as 1 and continue adding FSs to that number each round* – Put the Weight you use in the box, do not use more then 90%1RM
Metcon (5 Rounds for reps)
5 x EMOM
:20 1 SC + Max FS
:40 REST
Skills
5-6 Minutes Kipping Technique
1. Hollow Body to Superman on ground
2. 3-5 Hip Pops each time on Ground
Metcon
Record the number of C&Js you do for each round.
Metcon (4 Rounds for reps)
12 Minute EMOM
1. 15 Box Jumps 24″/20″
2. 25 Air Squats
3. Max Clean and Jerks in 30 Seconds
RX+ 155/105
RX 135/95
Accessory Work
3 x 5-10+ Partner Russian Hamstrings
Cool Down/Stretch
TOP 3:
1. Pigeon
2. Kneeling Hamstrings
3. Twisted Lizard
Runner Ups:
– Couch/LIzard (quad/HipFlexor)
– Low Lizard (achilles/Calf)
– Elbow over head or on Rig (Triceps)