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
