CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ AMRAP – 250m Row Buy in
10 Russian KB Swings
8 Rolling Sit-Ups
6 Kips/Kipping Pull Ups
10 Alternating Lateral Lunges
THEN
Position Stretches 2 x :15
– Clean Grip Squatting Quad
– Front Rack
– Overhead Lockout
Front Rack Mobility
– PVC Standing Front Rack Stretches – 2 different: Front Rack, then Front Delt Stretch (:30 each)
– PVC underhand grip, elbows together on bench/box – puppy dog stretch style (:60-:90) move around a bit/Contract-relax
Weightlifting
Coach Up Power Clean
– Setup, execution
Power Clean 7 x 2 (drop and reset)
– Every 2 Minutes, Get Heavy!!
THEN
Back Squats 3 x 3 @80% or more
– Every 2 Minutes, Utilize 2-4 quick Ramp up sets before you start working sets
Power Clean (7 x 2)
Back Squat (3 x 3)
Metcon
10′ Time Cap, Scale as needed. GO Fast!!
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Cool Down/Stretch
– Quads
– Hamstrings/Glutes/low back
– Front rack Mobility – Lats/triceps/chest/shoulders