CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run/2 Minutes Cardio Coaches Choice.
(2) Carioca
(1)Spider Man Lunge w/Twists
(1)1Leg RDL
(1)Knee Hug into Hip Flexor Lunge
(1) Leg Kicks
(1) High Knees
(1) Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Kips on Pull Up Bar
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
10 – Push Ups
5 – Downward Dog to Cobra (1-2 Breaths each position
– Arm Circles and Wrist Circles
— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)
Weightlifting
Burgener Warm Up (clean grip 4 reps)
– Down Up (hips and shoulders)
– Elbows high and outside (keep bar close)
– Muscle Clean (fast elbows)
– Front Squats (prime receiving position)
– High Hang Squat Cleans (open hips, shrug shoulders, get down fast)
– Squat Cleans from Knee (smooth, then fast)
Coach Up the Clean w/ light weight
– 1st Pull: floor to knees (vertical, keep back straight)
– 2nd Pull: knee to hips (close distance to bar, stay smooth, keep bar covered)
– 3rd Pull: Explosively extend hips and get under bar as fast as possible in a front squat
15′ EMOM – (1) Squat Clean
– Start at 50% and add 5-10lbs each round
– If you miss a clean then go down in weight and stay there the rest of the time
– There is 15 sets, don’t be a first 5 set hero. Think about where you want to end up and work back from there.
– sets 13,14,15 are where we are really testing our top end of the lift.
Squat Clean (1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
20/17 Calorie Row
10 Lateral Bar Burpees
5 Power Cleans 155/105 (RX+ 185/135)
Accessory Work
Reverse Hypers 3 x 10
– Light weight, go all the way down to decompress the lower back.
Cool Down/Stretch
– Couch (:90 each side)
– Hurdler Hamstring Stretch (:90 each side)
– Lazy Pigeon (:90 each side)
– Lat stretch on Rig (:90 each side)
– Prone Shoulder Opener (:90 each side)
– Wrist Stretch (:45-:60)
— Add anything you need.