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!