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)