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