CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 Rounds:

20/15 Calorie Row

15 Russian KB Swings 53/35

-then-

Carioca (2)

Hip Flexor Lunge w/ Twists (1)

1-leg RDL (1)

Leg Kicks (1)

A-Skips/B-Skips (1/2 and 1/2)

Skipping Leg Kicks (1)

Lateral Lunges (1)

-then-

Clean Position Stretches 3 x :10

– Squatting Quad

– Front Rack

– Front Squat

Weightlifting

3 Part Pauses Cleans (mess around for 5-6 Minutes)

– Floor, Knee, Hip

– Clean Pull, High Pull, Power Clean, Power clean + Front Squat, Squat Clean

Every 2 Minutes for 6 sets:

(1) Squat Clean + (2) Hang Squat Clean

(1) Squat Clean + (2) Hang Squat Cleans (6 x 1)

(1) Squat Clean + (2) Hang Squat Cleans

Weightlifting

Front Squats from rig

– 5 x 2, every 2 minutes

Front Squat (5 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

8′ AMRAP

4 HSPUs

8 KB Swings 70/53

12 T2B

Scaled

4 Pike/Push UPs

8 Russian KB Swings (any weight)

12 Hang Knee Raises/V-Ups

Cool Down/Stretch

Spend 5-6 Minutes doing some stretches.

-throw in some curls for a pump if you need to fulfill your Flex Friday commitment!