CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

(10 minutes Tops)

400m Run/500m Row

2-A-Skips

2-knee hug into Samson lunge

1-high knees

10reps-kips on Bar

1-but kicks

2-alternating lateral lunge

10reps-Arm Swings Forward, Backward, Hugs

2-1 leg RDL w/opposite hand touch

10 reps: Scorpions, Iron Cross, Rolling Sit-Ups

Skills

As a group on coaches command empty bar work: (10 minutes tops)

5- Strict Press w/3-5 second Active Shoulder

5- Push Press w/3-5 second Active Shoulder

5- Split Jerks w/5 second hold in Recieving position

(Repeat 2-3 times)

Weightlifting

Every 2 minutes for all 12 sets:

Strict Press 4×3

Push Press 4×2

Split Jerk 4×1

Shoulder Press

Push Press

Split Jerk

Metcon

Metcon (Time)

3 rounds for time:

400m Run

20 Box Jumps 24″/20″

15 Burpees

Cool Down/Stretch