CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10′ AMRAP –
– 2 laps(down and back – Dynamic/switch it up)
– 50 Single Unders, 25′ HS Walk/Bear Crawl, :45 Hollow body hold
Mobility:
2-3 Coaches Choice Stretches (front Rack) :30-:45 each
THEN
Clean Position Stretches 3 x :10
– Squatting Quad
– Front Rack
– Front Squat
Weightlifting
Hang Power Clean Technique
– Set up, Execution, Practice/Ramp Up reps
THEN
5 Sets of :30 Work, :30 Rest (max reps)
RX = 135/95, RX+= 155/105
Metcon (5 Rounds for reps)
5 x :30 Max Rep Hang Power Cleans/:30 rest
Metcon
Metcon (Time)
3 Rounds For time:
500m Row (each round)
30-20-10 C2B Pull Ups
90-60-30 DU’s
Cool Down/Stretch
Stretch – Front Rack, Hamstrings, Lats, Claves/Achilles