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3.8.17

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)
ADD: 2 x 15 Band Pull Aparts OR Crossover Symmetry before class

Weightlifting

Clean Position Stretches 2 x :15

– Squatting Quad

– Front Rack

– Front Squat

Burgener Warm Up (5 Reps)

– Down Up

– Elbows high and outside

– Muscle Clean

– High Hang Squat Cleans

– Squat Cleans from Knee

– Squat Cleans from Shin

15′ To find 1RM Squat Clean (&Jerk)

– Hit the Jerk until you can’t anymore then keep going until you find 1RM Clean

– 5 x 3 Squat Cleans every 2 Minutes if you don’t want to get too heavy

Clean and Jerk (1RM)

Clean (1RM)

Metcon

Metcon (Time)

3 Rounds: 18′ Cap

RX

15 Back Squats from Floor 135/95

15 Bar Facing Burpees

50 DU’s

RX+

15 Back Squats from Floor 185/135

25 Bar Facing Burpees

100 Double Unders

Cool Down/Stretch

2:00 Couch each leg

2:00 Hamstrings each leg

2:00 Lazy Pigeon each leg

(12:00 total)