CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover symmetry –
10′ Coaches Choice (good dynamic full body prep)
MOBILITY
– Front Rack Stretches :60 each side or 2:00 total
– Sumo Squat Hold w/ KB or holding Rig :60
Skills
Double Under Practice/Control (:30/:30)
– Single unders
– Power jumps
– Power jumps w/ taps
– Single, double, single, double
– Double Unders
Metcon
2 Part Metcon against a 25 minute clock:
Part 1: Conditioning (10′ time cap)
Part 2: Weightlifting (under fatigue, be smart) (10′ to find Heavy Single, then 5′ EMOM 90-100% of todays best lift)
Metcon (Time)
For time:
4 Rounds
12 Thrusters 95/65
6 Bar Muscle Ups
10′ Time Cap
Metcon (Weight)
10′ To find a Heavy Squat Clean
(doesn’t have to be a PR, I want good form with a heavy challenging weight)
Squat Clean (FInd heavy single )
Metcon (Weight)
THEN take 90-100% of your best lift from the previous 10 minutes (not 2 weeks ago when you were fresh, use todays weights)
EMOM x 5 Minutes
(1) Squat Clean
Squat Clean (5 x 1)
Cool Down/Stretch
Group Stretch, everyone pick a stretch!
:30 each side/each stretch